Loading...
PPL strength & hypertrophy
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The PPL strength & hypertrophy routine by rhys.winston is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Strength and Hypertrophy training ideally 3 days on 1 Day off. First 3 days focus on strength 6-8 reps on compound movements and all accessories 12-15 sets to finish. Hypertrophy days are 12 reps or to failure pushing hard on those last 5 reps (the most important ones) I generally walk around or do accelerated cardio during rest periods to keep heart rate up this routine I use for bulking and cutting and generally just skip a few exercises out do allow for cardio if i feel it’s needed. Abs get trained daily.
Routine detail
Day 1
Push Strength
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline around the world
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Day 2
Pull Strength
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
Day 3
Legs Strength
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
7 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Judo Flip
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Day 4
Push Hypertrophy
Est. 0 min
13 exercises
Barbell Push Press
4 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 5
Pull Hypertrophy
Est. 0 min
11 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 6
Legs Hypertrophy
Est. 0 min
10 exercises
ISO Lateral Leg Press
4 Sets x 12 Reps
Hack Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
