Modded Reddit Metallicadpa's PPL Intermediate
Bulking
Intermediate
Machine strength
Plan Details
The Modded Reddit Metallicadpa's PPL Intermediate routine by cjaherne is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A Linear Progression Based PPL Program based on Metallicapdas PPL CREDIT: Original designed by Reddit User: Metallicadpa Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. Warm-up sets included for compound lifts.
Routine detail
Day 1
Pull - Day 1
Est. 72 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 12 Reps
Day 2
Push - Day 1
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 54 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 8 Reps
Day 5
Pull - Day 2
Est. 78 min
11 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
Barbell Bent-Over Row
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 12 Reps
Day 6
Push - Day 2
Est. 68 min
10 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
2 Sets x 5 Reps
Barbell Military Press
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 7
Legs - Day 2
Est. 54 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 8 Reps
