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sjrob's PPL
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The sjrob's PPL routine by sjrob is a 10 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Any
Pull 1
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Any
Push 2 Shoulder
Est. 0 min
9 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Single Arm Low Cable Crossover
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Pull 3
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Any
Push 4 Shoulder
Est. 0 min
9 exercises
Barbell Military Press (Seated)
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Single Arm Low Cable Crossover
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Pull 2
Est. 0 min
9 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Any
Leg 2
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Failure Each Leg Explosive Plyo Hops
1 Set x 8 Reps
DB Gobleg Adductor Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Any
Legs 1
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Any
Push 1 Chest
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Seated cable lateral raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Any
Pull 4
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Any
Push 3 Chest
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
