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PPL WEEK 11-20
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL WEEK 11-20 routine by JeromeWongYit is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push - Pull - Legs Routine designed to hit each group twice a week and build some serious mass. If you want to hit legs twice a week, Sunday would be a great day to repeat the leg workout. Chest exercises have been designed for lack of a spotter, but feel free to substitute barbell incline/decline/flat bench presses instead of dumbbell if you have a spotter. It is also recommended to switch up the rep counts every few weeks and do lighter weight + higher reps to continue with muscle confusion.
Routine detail
Mon
Incline Focus
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Upright Row
2 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Tue
Pull Focus
Est. 0 min
11 exercises
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Pulldown (Underhand)
2 Sets x 8 Reps
Machine Iso Lateral High Row
1 Set x 12 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
1 Set x 15 Reps
Barbell Sumo Deadlift
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 10 Reps
Wed
Legs
Est. 0 min
10 exercises
Hack Squat
2 Sets x 8 Reps
Smith Machine Squat
2 Sets x 10 Reps
Barbell Single-Leg Squat
2 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
Flat Focus
Est. 0 min
8 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sat
Rows Focus
Est. 0 min
9 exercises
Barbell Bent-Over Row
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Leverage Machine High Row
2 Sets x 12 Reps
T Bar Row
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 8 Reps
