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Power Hypertrophy Push Pull Legs
Bulking
Advanced
Machine strength
Plan Details
The Power Hypertrophy Push Pull Legs routine by FabTaborda is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A Power Hypertrophy with PPL, adapted from http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html and http://archive.is/gMUfM#selection-2459.0-2459.17
Routine detail
Day 1
Upper Power
Est. 75 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Lower Power
Est. 52 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Day 3
Push
Est. 61 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 4
Pull
Est. 64 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Day 5
Legs
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
