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PPL
Bulking
Beginner
Machine strength
Plan Details
The PPL routine by RikardWedin is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
push pull legs
Routine detail
Day 1
Push
Est. 63 min
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 10 Reps
Day 3
pull
Est. 65 min
9 exercises
Barbell Clean Deadlift
4 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Day 6
leg
Est. 68 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
