PPB Kraft/Hyper
Bulking
Intermediate
Barbell
Plan Details
The PPB Kraft/Hyper routine by JohnMainhard is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push Kraft
Est. 53 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 2
Pull Kraft
Est. 48 min
6 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Day 3
Beine Kraft
Est. 48 min
5 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 15 Reps
Day 4
Push Hyper
Est. 46 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Day 5
Pull Hyper
Est. 65 min
6 exercises
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Day 6
Beine Hyper
Est. 51 min
5 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Calf Raise
5 Sets x 15 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
