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PPL Vertical/ Horizontal split
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PPL Vertical/ Horizontal split routine by gednairn01 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Alternate version #1 and #2 weekly or alternatively do 3 days on 3 days rest. Download the app jefit and we will do this
Routine detail
Day 1
Legs #1
Est. 45 min
7 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Day 2
Push #1
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 24 Reps
Day 3
Pull #1
Est. 45 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 24 Reps
Day 4
Legs #2
Est. 47 min
7 exercises
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 6 Reps
Leg Raise
3 Sets x 6 Reps
Sit-Up
3 Sets x 6 Reps
Day 5
Push #2
Est. 47 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 24 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 6
Pull #2
Est. 47 min
6 exercises
Machine Seated Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 24 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
