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Spencer’s PPL
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Spencer’s PPL routine by Fitcch51 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Day 2
Pull
Est. 0 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Day 4
Push 2
Est. 0 min
8 exercises
Dumbbell Incline Fly
4 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Barbell Military Press (Seated)
5 Sets x 5 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Day 5
Pull 2
Est. 0 min
9 exercises
Back Hyperextension
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Standing Row
5 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Barbell Shrug
5 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Day 6
Legs 2
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Cable Pull Through
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
