PPL + extra neck/calf training - JEFIT

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PPL + extra neck/calf training - JEFIT

PPL + extra neck/calf training banner

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 Demonstration

Banded external rotation

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Banded chest press Demonstration

Banded chest press

2 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 8 Reps

Band Lateral rises Demonstration

Band Lateral rises

3 Sets x 8 Reps

Banded Triceps Pushdown Demonstration

Banded Triceps Pushdown

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Day 2

Pull

Est. 56 min

8 exercises

Band pull apart Demonstration

Band pull apart

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

6 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Pullover Demonstration

Barbell Pullover

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

rd meadows row Demonstration

rd meadows row

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Day 3

Legs

Est. 43 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 8 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

2 Sets x 8 Reps

Band leg curl Demonstration

Band leg curl

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 8 Reps

Day 4

Push 2

Est. 60 min

8 exercises

Shoulder external rotation on incline bench, dumbbell Demonstration

Shoulder external rotation on incline bench, dumbbell

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Banded Triceps Kickback Demonstration

Banded Triceps Kickback

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Day 5

Pull 2

Est. 57 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Day 6

Lower

Est. 48 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 8 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

3 Sets x 8 Reps

Band leg curl Demonstration

Band leg curl

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 8 Reps

Day 7

Neck Training + Calfs

Est. 27 min

5 exercises

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

2 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

2 Sets x 8 Reps

Weight Plate Neck Extension (Prone) Demonstration

Weight Plate Neck Extension (Prone)

3 Sets x 8 Reps

Weight Plate Neck Flexion (Supine) Demonstration

Weight Plate Neck Flexion (Supine)

2 Sets x 8 Reps

Day 8

Cardio Bike

Est. 62 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

1 Set