PPL - 90 Minutes - JEFIT

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PPL - 90 Minutes - JEFIT

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PPL - 90 Minutes

Bulking

Intermediate

Barbell

Plan Details

The PPL - 90 Minutes routine by IqbalAhmedBarbhuiya is a 6 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

Mon

Abs and Legs Power

Est. 76 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 6 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 6 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 6 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 6 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 6 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 6 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 6 Reps

Barbell Kneeling Jump Squat Demonstration

Barbell Kneeling Jump Squat

3 Sets x 6 Reps

Tue

Pull Power

Est. 75 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 6 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 6 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 6 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 6 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 6 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 6 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 6 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 6 Reps

Wed

Push Power

Est. 77 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Barbell Power Clean from Blocks Demonstration

Barbell Power Clean from Blocks

3 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 6 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 6 Reps

Dip Demonstration

Dip

3 Sets x 6 Reps

Thu

Abs and Legs Hypertrophy

Est. 82 min

10 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift (Wide Stance) Demonstration

Barbell Stiff-Leg Deadlift (Wide Stance)

3 Sets x 12 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 24 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 12 Reps

Barbell Kneeling Jump Squat Demonstration

Barbell Kneeling Jump Squat

3 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 12 Reps

Fri

Pull Hypertrophy

Est. 75 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Sat

Push Hypertrophy

Est. 79 min

10 exercises

Dip Demonstration

Dip

3 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 12 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Barbell Power Clean from Blocks Demonstration

Barbell Power Clean from Blocks

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps