PPLPPLR #2

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Push #1 7 exercises, 1 hr 9 mins

Barbell Bench Press	5x5 reps	rest: 90s
Barbell Military Press	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s

Leg #1 6 exercises, 55 mins

Barbell Squat	3x5 reps	rest: 90s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Machine Calf Raise	5x12 reps	rest: 90s

Pull #2 6 exercises, 1 hr 3 mins

Barbell Bent-Over Row	5x5 reps	rest: 90s
Chin-Up	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Cable Rope Face Pull	5x20 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 90s
Barbell Curl	3x12 reps	rest: 90s

Push #2 7 exercises, 1 hr 9 mins

Barbell Military Press	5x5 reps	rest: 90s
Barbell Bench Press	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s

Leg #2 6 exercises, 55 mins

Barbell Squat	3x5 reps	rest: 90s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Machine Calf Raise	5x12 reps	rest: 90s

Pull #1 6 exercises, 56 mins

Barbell Deadlift	1x5 reps	rest: 90s
Chin-Up	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Cable Rope Face Pull	5x20 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 90s
Barbell Curl	3x12 reps	rest: 90s