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Twice a week PPL Hypertrophy
General
Advanced
Machine strength
Plan Details
The Twice a week PPL Hypertrophy routine by Rob.holbrook is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push 1
Est. 57 min
10 exercises
Barbell Neck Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Pull 1
Est. 39 min
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 21 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 3
legs 1
Est. 21 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Day 5
Push 2
Est. 63 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 6
Pull 2
Est. 57 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Bird Dog Stretch
3 Sets x 8 Reps
Partner Resistance Curls
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Day 7
Legs Day 2
Est. 37 min
6 exercises
Machine Leg Press
5 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
