PLP

Plan Details

The PLP routine by ptho is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Push/Legs/Pull/pause... The first two working sets for the first exercise of the day should be do... Read More

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