PPLx2 Strength and Hypertrophy

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RATING: 65 (FROM 22 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

gainz

Legs 2 (Size) 6 exercises, 43 mins

Barbell Front Squat	5x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Chest 1 (Strength) 12 exercises, 1 hr 15 mins

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Incline Bench Press	3x5 reps	rest: 60s
Barbell Shoulder Press	3x5 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Back 1 (Strength) 10 exercises, 1 hr 2 mins

Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs 1 (Strength) 5 exercises, 31 mins

Chest 2 (Size) 10 exercises, 1 hr 4 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Back 2 (Size) 9 exercises, 57 mins

	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s