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PPL + extra neck/calf training
Bulking
Advanced
Barbell
Plan Details
The PPL + extra neck/calf training routine by weglarzmaciej is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 124 min
10 exercises
Banded external rotation
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Banded chest press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Band Lateral rises
3 Sets x 8 Reps
Banded Triceps Pushdown
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 2
Pull
Est. 56 min
8 exercises
Band pull apart
3 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
rd meadows row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 43 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Bulgarian Split Squat
2 Sets x 8 Reps
Band leg curl
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Day 4
Push 2
Est. 60 min
8 exercises
Shoulder external rotation on incline bench, dumbbell
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Banded Triceps Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Day 5
Pull 2
Est. 57 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 6
Lower
Est. 48 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Band leg curl
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Day 7
Neck Training + Calfs
Est. 27 min
5 exercises
Bodyweight Calf Raise
2 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 8 Reps
Day 8
Cardio Bike
Est. 62 min
1 exercise
Indoor Cycling
1 Set
