PPL-UL 5/week
Bulking
Beginner
Machine strength
Plan Details
The PPL-UL 5/week routine by Abukhoziem is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
Day2 Pull
Est. 0 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Day3 Leg
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Any
Day4 Upper
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Any
Day5 Lower
Est. 0 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Any
Day1 Push
Est. 0 min
8 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
