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PPLPP: 5-Day Hypertrophy
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPLPP: 5-Day Hypertrophy routine by OfficialPJL is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A scientific approach to a 5-Day per week full body workout. Push and Pull days are focussed to spread muscle groups evenly - preventing overworking - with an average workout time of 60 minutes. Legs feature only once within the week, subsidised with deadlifts on the first Pull day and almost max volume in one session.
Routine detail
Mon
PULL (Lower Back Focus)
Est. 58 min
6 exercises
Trap Bar Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Zottman Concentration Curl
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Tue
PUSH (Tricep Focus)
Est. 58 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Straight Bar Dips
3 Sets x 12 Reps
Banded Push-Up
3 Sets x 12 Reps
Wed
LEGS
Est. 68 min
6 exercises
Trap Bar Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Thu
PULL (Upper Back Focus)
Est. 61 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Unilateral Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Fri
PUSH (Shoulder Focus)
Est. 58 min
6 exercises
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
One-Arm Leverage Incline Chest Press
4 Sets x 12 Reps
Standing Incline Dumbbell Front Raise (Supinated Grip)
4 Sets x 15 Reps
Chest Supported Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
