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cwsox5150's PPL Bulking Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The cwsox5150's PPL Bulking Plan routine by cwsox5150 is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
push pull legs for mass. 2 work outs then rest day. Each week will have 1 day that does not get 2 work outs. with the 2/1 split. Rest days are essential with this program as you are lifting heavier and pushing intensity. only push pull and leg days. other days are not used they are from a previous program.
Routine detail
Day 1
Push Day
Est. 82 min
9 exercises
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 2
Leg Day
Est. 79 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 3
Pull
Est. 78 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 25 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Day 4
Push Day 2
Est. 93 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Side Plank
4 Sets x 12 Reps
Day 5
Leg Day 2
Est. 76 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cable Wood Chop
8 Sets x 8 Reps
Day 6
Pull Day 2
Est. 90 min
10 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Wood Chop
8 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 8
Chest Day
Est. 123 min
14 exercises
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Barbell Ab Rollout
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Day 9
Shoulder Day
Est. 86 min
10 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Leg Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Day 10
Back Day
Est. 91 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Side Plank
4 Sets x 12 Reps
Cobra
4 Sets
Bird Dog
4 Sets x 12 Reps
Day 11
accessory day
Est. 68 min
9 exercises
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Weighted Trunk Rotation
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Plank
4 Sets
