Lean Bulk PPL
Bulking
Advanced
Body
Plan Details
The Lean Bulk PPL routine by Revantar is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Lean bulk push, pull, legs split. With A and B days
Routine detail
Day 1
Push A
Est. 106 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 2
Pull A
Est. 105 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 3
Legs A
Est. 93 min
10 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 4
Push B
Est. 107 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 5
Pull B
Est. 105 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 6
Push A
Est. 106 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 6
Legs B
Est. 93 min
10 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 7
Pull A
Est. 105 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Day 8
Legs A
Est. 93 min
10 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
