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PPL
Bulking
Advanced
Machine strength
Plan Details
The PPL routine by funofthechase is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 112 min
7 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Bench Press
1 Set x 15 Reps
Smith Machine Rear Shoulder Press
3 Sets x 25 Reps
Dip
3 Sets x 30 Reps
Cable Mid Chest Crossover
5 Sets x 50 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 50 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 50 Reps
Day 2
Pull A
Est. 115 min
7 exercises
Smith Machine Deadlift
5 Sets x 15 Reps
Smith Machine Deadlift
1 Set x 15 Reps
Chin-Up with Knee Raise
3 Sets x 25 Reps
Dumbbell Incline Bench Row
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
5 Sets x 50 Reps
Cable Reverse Fly
5 Sets x 50 Reps
Machine Ab Crunch
5 Sets x 50 Reps
Day 3
Legs A
Est. 112 min
7 exercises
Smith Machine Squat
5 Sets x 15 Reps
Smith Machine Squat
1 Set x 15 Reps
Smith Machine Good Morning
3 Sets x 25 Reps
Machine Leg Press
3 Sets x 30 Reps
Back Hyperextension
5 Sets x 50 Reps
Machine Seated Leg Curl
5 Sets x 50 Reps
Smith Machine Reverse Calf Raise
5 Sets x 50 Reps
Day 4
Push B
Est. 122 min
7 exercises
Smith Machine Shoulder Press
5 Sets x 15 Reps
Smith Machine Shoulder Press
1 Set x 15 Reps
Smith Machine Incline Bench Press
3 Sets x 25 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 30 Reps
Machine Fly
5 Sets x 50 Reps
Cable Shoulder Extension
5 Sets x 50 Reps
Cable Deltoid Raise
5 Sets x 50 Reps
Day 5
Pull B
Est. 125 min
7 exercises
Smith Machine Deadlift
5 Sets x 15 Reps
Smith Machine Deadlift
1 Set x 15 Reps
Smith Machine Bent-Over Row
3 Sets x 25 Reps
Weighted Pull-Up
3 Sets x 30 Reps
Dumbbell One-Arm Row
5 Sets x 50 Reps
Dumbbell Incline Curl
5 Sets x 50 Reps
Machine Reverse Fly
5 Sets x 50 Reps
Day 6
Legs B
Est. 101 min
7 exercises
Smith Machine Front Squat
5 Sets x 15 Reps
Smith Machine Front Squat
1 Set x 10 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Barbell Hip Thrust
3 Sets x 30 Reps
Smith Machine Split Squat
3 Sets x 30 Reps
Machine Leg Extension
5 Sets x 50 Reps
Machine Ab Crunch
5 Sets x 50 Reps
