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PPL

maik_caro

May 26th 2022

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PPL

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RATING: 89 (FROM 1 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Pull Leg Split

Day 1
Day 2
Day 3

Push 5 exercises, 0 min

	Barbell Bench Press	5x8 reps	rest: 120s
	Dip	4x10 reps	rest: 120s
	Barbell Shoulder Press	4x8 reps	rest: 120s
	Cable Rope Overhead Tricep Extension	3x10 reps	rest: 120s
	Cable One-Arm Lateral Raise	3x12 reps	rest: 120s

Pull 5 exercises, 0 min

	Pull-Up	5x8 reps	rest: 120s
	Cable Rope Seated Row	4x10 reps	rest: 120s
	Cable Bicep Curl	4x12 reps	rest: 120s
	Cable Shrug	3x12 reps	rest: 120s
	Cable Rope Face Pull	3x15 reps	rest: 120s

Leg 4 exercises, 0 min

	Barbell Squat	5x8 reps	rest: 120s
	Barbell Deadlift	5x8 reps	rest: 120s
	Abdominal Pendulum	3x20 reps	rest: 120s
	Forearm Plank with Hip Abduction	3x20 reps	rest: 120s

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