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PPL
Bulking
Advanced
Machine strength
Plan Details
The PPL routine by dylanj is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 56 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cross Body Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 2
Pull A
Est. 74 min
11 exercises
Weighted Pull Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
21s
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 3
Legs A
Est. 55 min
7 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 4
Push B
Est. 55 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cross Body Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 5
Pull B
Est. 85 min
11 exercises
Pull-Up
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
2 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Rowing
1 Set
Day 8
Legs B
Est. 73 min
9 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 9
Bonus
Est. 67 min
10 exercises
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Farmer's Walk
3 Sets x 10 Reps
Day 10
Core
Est. 0 min
0 exercises
This day is empty
