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Metallicadpa's PPL
Bulking
Beginner
Machine strength
Plan Details
The Metallicadpa's PPL routine by Hardyman13 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Push 1
Est. 86 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Tue
Legs 1
Est. 88 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Plank
3 Sets
Side Bridge
3 Sets
Wed
Pull 1
Est. 104 min
10 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Thu
Push 2
Est. 81 min
9 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Fri
Legs 2
Est. 85 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbell Rear Foot Elevated Split Squats
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Ab Wheel Rollout
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Sat
Pull 2
Est. 85 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
