BBL PPL
Bulking
Intermediate
Dumbbell
Plan Details
The BBL PPL routine by xtraeli is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For each exercise , pick a weight that you can lift for a maximum of 10 reps (15 for standing calf raises, 20 for seated calf raises). You need to complete 50 (75 for standing calf raises, 100 for seated calf raises) total reps of each exercise. 30 seconds of break between each set.
Routine detail
Day 1
PUSH
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Day 2
PULL
Est. 0 min
8 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Pull-Up
3 Sets x 5 Reps
Day 3
LEGS
Est. 0 min
6 exercises
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
