PPL Bulk Phase 1
General
Intermediate
Machine strength
Plan Details
The PPL Bulk Phase 1 routine by joshuamathia is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Intermediate
Routine detail
Mon
Block 1 Legs A
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 10 Reps
Tue
Block 1 Push A
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Low to High Cable Flye
3 Sets x 15 Reps
Dumbbell Isolateral Skull Crushers
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Ab Rollout
3 Sets x 6 Reps
Wed
Block 1 Pull A
Est. 0 min
7 exercises
One Arm Lat Pull-In
2 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Seated Face Pull
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Supinated EZ Bar Curl
3 Sets x 20 Reps
Thu
Block 1 Legs B
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Cable Pull Through
3 Sets x 20 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Fri
Block 1 Push B
Est. 0 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Chest Pec Fly
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Air Bike
3 Sets x 12 Reps
Sat
Block 1 Pull B
Est. 0 min
7 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Kneeling Straight-Arm Cable Pull-Over
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Snatch Grip Barbell Shrugs
3 Sets x 15 Reps
