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PPL
Bulking
Intermediate
Dumbbell
Plan Details
The PPL routine by enekogora is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push Pull Legs Train More Gain More 0 timers indicate super-set with next exercise.
Routine detail
Day 1
Push 1
Est. 41 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Ab Circut
3 Sets x 8 Reps
Day 2
Pull 1
Est. 39 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 3
Legs
Est. 36 min
5 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Day 4
Push 2
Est. 41 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Ab Circut
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 5
Pull 2
Est. 46 min
6 exercises
Cable Rope Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Face Pull
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
