Upper Lower PPL

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Upper 8 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 210s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 180s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 150s
Cable Seated Row	3x12 reps	rest: 150s
Cable Cross-Over	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps	rest: 150s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 150s
EZ Bar Curl	3x12 reps	rest: 150s

Lower 6 exercises, 0 min

Push 7 exercises, 0 min

Dumbbell Incline Bench Press	3x10 reps	rest: 180s
Dumbbell Seated Arnold Press	3x12 reps	rest: 150s
Dip	3x12 reps	rest: 150s
	3x12 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 150s
Cable One-Arm Lateral Raise	3x12 reps	rest: 100s
Dumbbell One-Arm Tricep Kickback	2x20 reps	rest: 120s

Pull 7 exercises, 0 min

Weighted Pull-Up	3x6 reps	rest: 180s
Leverage Machine Iso Row	3x12 reps	rest: 150s
	2x20 reps	rest: 120s
Cable Rope Face Pull	3x15 reps	rest: 120s
Machine Reverse Fly	3x15 reps	rest: 150s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 150s
Dumbbell Incline Curl	3x15 reps	rest: 150s

Legs 6 exercises, 0 min