PPL 2022-2023
Bulking
Advanced
Machine strength
Plan Details
The PPL 2022-2023 routine by tydoty is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull 1
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 10,12,12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10,12,12 Reps
Cable Rope Face Pull
3 Sets x 15,20,20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Tue
Push 1
Est. 0 min
5 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 8,12,12 Reps
Cable Lateral Raise
3 Sets x 10,15,15 Reps
Weighted Tricep Dip
3 Sets x 6,10,10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8,12,12 Reps
Wed
Legs 1
Est. 0 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10,12,12 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Calf Raise
3 Sets x 10,12,12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8,12,12 Reps
Thu
Pull 2
Est. 0 min
5 exercises
Weighted Pull-Up
3 Sets x 6,10,10 Reps
Cable Seated Row
3 Sets x 8,12,12 Reps
Dumbbell Pullover
3 Sets x 10,15,15 Reps
Dumbbell Hammer Curl
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Curl
2 Sets x 12,15 Reps
Fri
Push 2
Est. 0 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 6,10,10 Reps
Cable Upper Chest Crossover
3 Sets x 10,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 8,12,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Sat
Legs 2
Est. 0 min
5 exercises
Hack Squat
3 Sets x 8,12,12 Reps
Machine Seated Leg Curl
3 Sets x 8,12,12 Reps
Machine Seated Calf Raise
3 Sets x 8,12,12 Reps
Back Hyperextension
3 Sets x 15,20,20 Reps
Hanging Leg Raise
3 Sets x 6,10,10 Reps
