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PPL STRONG/HYPER
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL STRONG/HYPER routine by jonnytheb is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push/pull/legs strength in the 5-6 rep range, alternating with hypertrophic range of 10-12 reps
Routine detail
Day 1
Push (strength)
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Pull (strength)
Est. 0 min
10 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
T Bar Row
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Cable V Bar Pulldown
4 Sets x 5 Reps
Cable Elevated Row
4 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Day 3
Legs (strength)
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 4
Push (hypertrophy)
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Cable Incline Tricep Extension
4 Sets x 12 Reps
Day 5
Pull (hypertrophy)
Est. 0 min
10 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Day 6
Legs (hypertrophy)
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
