6-day PPLPPC
Bulking
Intermediate
Machine strength
Plan Details
The 6-day PPLPPC routine by Koreanbone is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day PPLPPCF(high intensity cardio) Muscle and strength gains with compound and isolation exercises. Should take 45-55m. Important to track rest intervals. Great for those short on time. Sets of 1x8 are 20% less weight to failure. Credit goes to Nick Ludlow
Routine detail
Mon
Push
Est. 0 min
7 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 10 Reps
Barbell Bench Press
1 Set x 4 Reps
Cable Cross-Over
1 Set x 10 Reps
Barbell Military Press
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Tue
Pull
Est. 0 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 9 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Neck curls
1 Set x 8 Reps
Barbell Curl
1 Set x 10 Reps
Dumbbell Incline Bench Row
1 Set x 10 Reps
Wed
Legs
Est. 0 min
6 exercises
Machine Leg Press
1 Set x 10 Reps
Back Hyperextension
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Plank
1 Set
Barbell Good Morning
1 Set x 8 Reps
Thu
Push
Est. 0 min
7 exercises
Barbell Bench Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 10 Reps
Fri
Pull
Est. 0 min
7 exercises
Barbell Deadlift
1 Set x 8 Reps
Pull-Up
3 Sets x 8 Reps
Neck curls
1 Set x 16 Reps
Dumbbell Incline Bench Row
1 Set x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Curl
1 Set x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Sat
Running
Est. 0 min
1 exercise
Running
1 Set
