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Colby PPL
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Colby PPL routine by colbysalyer is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Build as much muscle as possible while focusing on getting stronger and staying relatively lean
Routine detail
Day 1
- Push (Strength)
Est. 0 min
7 exercises
Machine Fly
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Bench Press
5 Sets x 6,8,8,8,8 Reps
Cable Decline Chest Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Day 2
- Pull (Strength)
Est. 0 min
8 exercises
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 8,10,10,10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 8,10,10,10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 3
- Legs (Strength)
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 12,15,15 Reps
Machine Leg Press
5 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8,10,10,10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
- Push (Hypertrophy)
Est. 0 min
7 exercises
Machine Fly
3 Sets x 12,15,15 Reps
Barbell Bench Press
4 Sets x 10,12,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 10,12,12,12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,12,12,12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10,12,12,12 Reps
Dumbbell Lateral Raise
5 Sets x 12,15,15,15,15 Reps
Day 5
- Pull (Hypertrophy)
Est. 0 min
6 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 6
- Legs (Hypertrophy)
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12,15,15 Reps
Machine Calf Raise
4 Sets x 12,15,15,15 Reps
Machine Hip Abduction
3 Sets x 10,12,12 Reps
Day 7
New Workout
Est. 0 min
6 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
