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Push/Pull/Leg (PPL) Program
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Push/Pull/Leg (PPL) Program routine by Johnnyhino is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate, 4-day split offers plenty of work for all your major muscle groups. You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (70-minutes) that focuses on a combo push/pull upper body workout. Program template looks like this: Day 1: Pull day (Back/Bicep/Core) Day 2: Push day (Chest/Shld/Core) Day 3: Legs Day 4: Push/Pull Combo Rest - 24-48 hrs and repeat Stay Strong, MICHAEL WOOD, CSCS Jefit team
Routine detail
Day 1
Legs
Est. 33 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Sled Push
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Day 2
Workout 1: Pull
Est. 54 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
Workout 2: Push
Est. 51 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Bench press drop set
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Behind the back barbell raise (Pronated)
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 4
Workout 3: Legs
Est. 34 min
6 exercises
Prisoner Squat
1 Set x 10 Reps
Anderson Squats
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Sled Pull
3 Sets x 10 Reps
Day 5
Workout 4: Push/Pull
Est. 52 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 10 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Wide Grip Cable Curls
3 Sets x 10 Reps
Machine Assisted Dip
2 Sets x 10 Reps
