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Power Hypertrophy Push Pull Legs
Bulking
Intermediate
Barbell
Plan Details
The Power Hypertrophy Push Pull Legs routine by FabTaborda is a 5 day workout plan. It is an intermediate 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. 59 min
11 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 2
Lower Power
Est. 56 min
11 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
ab wheel
3 Sets x 12 Reps
Day 3
Push
Est. 81 min
13 exercises
Barbell Bench Press
8 Sets x 5 Reps
Hanging Knee Raise Rotation
8 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
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
Cable Mid Chest Crossover
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set x 100 Reps
Day 4
Pull
Est. 147 min
13 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
ab wheel
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 100 Reps
EZ Bar Curl
4 Sets x 100 Reps
Day 5
Legs
Est. 74 min
10 exercises
Barbell Squat
6 Sets x 3 Reps
Hanging Knee Raise
6 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Calf Raise
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
