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PPL repeat
Bulking
Intermediate
None
Plan Details
The PPL repeat routine by zawmawaung is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Next is rest day. Then, repeat. Program template looks like this: Day 1: Pull day (Back/Bicep/Core) Day 2: Push day (Chest/Shld/Core) Day 3: Legs Rest - 24-48 hrs and repeat Day 4: Push day (Back/Bicep/Core) Day 5: Push day (Chest/Shld/Core) Day 6: Legs Rest - 24-48 hrs and repeat
Routine detail
Day 1
Workout 1: Push
Est. 0 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Decline Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Walking
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 2
Workout 2: Pull
Est. 0 min
12 exercises
Machine One-Arm Pulldown
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Walking
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 3
Workout 3: Legs
Est. 0 min
11 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Workout 4: Push
Est. 0 min
12 exercises
Dumbbell Incline Bench Press (Palms in)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Decline Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Upright cable kickback
4 Sets x 12 Reps
Walking
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 6
Workout 5: Pull
Est. 0 min
12 exercises
Half-kneeling Pulldown
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Seated outward curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Walking
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 7
Workout 6: Leg
Est. 0 min
11 exercises
Bodyweight Sumo Squat
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Cable Deadlift
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
