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PPL
Bulking
Intermediate
Machine strength
Plan Details
The PPL routine by wismiz is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 55 min
9 exercises
Dip
4 Sets x 8 Reps
Push Up Variations
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Day 2
Pull
Est. 42 min
8 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Dumbbell Mix
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 3
Legs
Est. 36 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Trapbar Shrugs
5 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Mountain Climber
4 Sets x 8 Reps
Day 4
Push 2
Est. 51 min
9 exercises
Dip
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Day 5
Pull 2
Est. 45 min
8 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Mix
5 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 6
Legs 2
Est. 50 min
9 exercises
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Inner Thigh Abductor
3 Sets x 8 Reps
Outer Thigh Abductor
3 Sets x 8 Reps
Trapbar Shrugs
5 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Mountain climbers
4 Sets x 8 Reps
Day 7
SagirGym
Est. 45 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
