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Bulldozer PPL
General
Intermediate
Machine strength
Plan Details
The Bulldozer PPL routine by clarke88888 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push A
Est. 61 min
8 exercises
Barbell Bench Press
5 Sets x 3 Reps
Bench -20% AMRAP
1 Set x 8 Reps
Seated Behind the Neck Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Tue
Pull A
Est. 57 min
7 exercises
Barbell Deadlift
5 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Wed
Legs A
Est. 51 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Squat -20% AMRAP
1 Set x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Plank
5 Sets
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Thu
Push B
Est. 54 min
7 exercises
Barbell Military Press
5 Sets x 3 Reps
Military Press -20% AMRAP
1 Set x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Fri
Pull B
Est. 70 min
8 exercises
Cable Elevated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Sat
Legs B
Est. 52 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Squat -20% AMRAP
1 Set x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell leaning lunge
5 Sets x 7 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
