PLP
Bulking
Intermediate
Machine strength
Plan Details
The PLP routine by ptho is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push/Legs/Pull/pause... The first two working sets for the first exercise of the day should be done with heavier weights, where you fail around 5 reps. The following sets for the day should have a failure point of about 10 reps, but going up to 20ish on some exercises is completely fine. Every set is done to failure. Failure being defined as unable to complete one more rep with decent form. PUSH incline db@30deg x4 fly variant x4 laterals x5 (with a drop set on the last 2 sets) OR ohp ss laterals x4-5 overhead dumbbell tricep extensions x3-4 pushdowns x4-6 LEGS front squat x5 stiff leg deadlift x5 leg extensions 5 reps with short pause, then ~5 reps with no pause - x3 OR Leg Press lying leg curls x3 calves x5-6 cable crunches x3-4 PULL weighted pullups x4-6 db rows x3 shrugs x4-5 facepulls x3 incline curls (or any bicep curl variant) x3 spider curls or preach curls x3 hammer/reverse curls optional
Routine detail
Mon
Push
Est. 64 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Tue
Legs
Est. 42 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 20 Reps
Wed
Pull
Est. 57 min
8 exercises
Pull-Up
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Any
Rehab
Est. 33 min
7 exercises
Framoverlent flyes i slynge
2 Sets x 10 Reps
pushups på kne i slynge
2 Sets x 10 Reps
sidelengs lening skulder
2 Sets x 10 Reps
Liggende flyes albue
2 Sets x 10 Reps
sittende hev i slynge
2 Sets x 10 Reps
Skulderrotasjon opp
2 Sets x 15 Reps
Skulderrotasjon ned
2 Sets x 15 Reps
