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PPL
Bulking
Advanced
Machine strength
Plan Details
The PPL routine by luigiderosa is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 98 min
6 exercises
Barbell Bench Press
8 Sets x 6 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
5 Sets x 6 Reps
Day 2
Pull 1
Est. 96 min
6 exercises
Barbell Bent-Over Row
7 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
6 Sets x 8 Reps
Day 3
Legs 1
Est. 96 min
6 exercises
Barbell Squat
9 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 8 Reps
Day 4
Push 2
Est. 95 min
6 exercises
Barbell Military Press
9 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Day 5
Pull 2
Est. 102 min
6 exercises
Barbell Deadlift
9 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Day 6
Legs 2
Est. 114 min
6 exercises
Barbell Front Squat
9 Sets x 10 Reps
Machine Leg Press
5 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
