PPLU
Bulking
Intermediate
Machine strength
Plan Details
The PPLU routine by Rubixmuscles is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Day 2
Pull
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 3
Legs
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Squat
3 Sets x 12 Reps
Day 4
Upper
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
