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LULPP: Strength & Hypertrophy
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The LULPP: Strength & Hypertrophy routine by OfficialPJL is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Lower and upper strength to build throughout the body, with legs, push and pull hypertrophy for mass and size. One helps progress the other and makes for a quick and engaging workout.
Routine detail
Mon
LOWER: Strength
Est. 52 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Tue
UPPER: Strength
Est. 48 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Machine Shoulder Press
5 Sets x 5 Reps
Triceps Bar Hammer Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Wed
LEGS: Hypertrophy
Est. 54 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Thu
PUSH: Hypertrophy
Est. 51 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Triceps Bar Incline Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
PULL: Hypertrophy
Est. 53 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Mid Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 15 Reps
