PPLPPLR #2
Bulking
Advanced
Machine strength
Plan Details
The PPLPPLR #2 routine by freykjeldskov is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Routine detail
Mon
Push #1
Est. 70 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Tue
Leg #1
Est. 56 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 12 Reps
Wed
Pull #2
Est. 64 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Thu
Push #2
Est. 70 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Leg #2
Est. 56 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 12 Reps
Sun
Pull #1
Est. 56 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
