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PPL
Bulking
Intermediate
Barbell
Plan Details
The PPL routine by IqbalAhmedBarbhuiya is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy.
Routine detail
Day 1
Abs and Legs Power
Est. 88 min
11 exercises
Decline Crunch
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Day 2
Pull Power
Est. 82 min
11 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Barbell Behind the Back Shrug
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Day 3
Push Power
Est. 84 min
11 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Power Clean from Blocks
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Day 4
Abs and Legs Hypertrophy
Est. 85 min
11 exercises
Decline Crunch
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 12 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Day 5
Pull Hypertrophy
Est. 83 min
11 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 6
Push Hypertrophy
Est. 87 min
11 exercises
Dip
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Power Clean from Blocks
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 7
Cardio
Est. 64 min
6 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Running
1 Set
Hanging Leg Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
