Gym: P-P-L-R-P-P-R
Bulking
Advanced
Machine strength
Plan Details
The Gym: P-P-L-R-P-P-R routine by ahmoody23 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push Sunday, Pull Monday, Legs Tuesday, Rest Wednesday, Push Thursday, Pull Friday, Rest Saturday
Routine detail
Day 1
Sunday Push
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Day 2
Monday Pull
Est. 0 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 3
Tuesday Lower Body
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 12 Reps
Day 4
Thursday Push
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 5
Friday Pull
Est. 0 min
6 exercises
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
