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Plus Ultra Allmight workout plan
Bulking
Intermediate
Machine strength
Plan Details
The Plus Ultra Allmight workout plan routine by Banthi_Usoko is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A Linear Progression Based PPL Program for Beginners Designed by Reddit User: Metallicadpa Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. DO NOT perform AMRAP on bench and overhead press on the same day! On push days, super set the tricep pushdown and overhead extensions with lateral raises. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Substitutions Pull ups can be substituted with pulldowns or chinups See Reddit thread for additional substitutions Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3
Routine detail
Day 1
Pull - Day 1
Est. 40 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Wrist Roller
2 Sets x 5 Reps
Day 2
Push - Day 2
Est. 36 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Day 3
Lift - Day 3
Est. 29 min
6 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Scissor Kick
3 Sets x 15 Reps
Day 4
Pull - Day 4
Est. 41 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Wrist Roller
2 Sets x 5 Reps
Day 5
Push - Day 5
Est. 37 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Day 6
Lift - Day 6
Est. 29 min
6 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Scissor Kick
3 Sets x 15 Reps
