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PPL ROUTINE
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The PPL ROUTINE routine by mfarmitage is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push pull leg
Routine detail
Day 1
Legs - 1
Est. 0 min
4 exercises
Kettlebell Sumo High Pull
3 Sets x 15 Reps
Landmine Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 1
Copy from mfarmitage
Est. 0 min
5 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 11 Reps
Day 2
Push - 1
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 3
Pull - 1
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 4
Legs - 2
Est. 0 min
7 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 5
Push - 2
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Day 6
Pull - 2
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
