PPL-UB/LB Modified
Bulking
Intermediate
Barbell
Plan Details
The PPL-UB/LB Modified routine by SSTAN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://youtu.be/tHKNUb3YaHk https://www.scribd.com/document/504096029/Dr-Swole-s-Push-Pull-Legs-Upper-Lower-Program
Routine detail
Day 1
Pull
Est. 0 min
6 exercises
Barbell Bent-Over Row
5 Sets x 12,8,6,6,10 Reps
Cable Rope Lat Pulldown
3 Sets x 8,8,12 Reps
Dumbbell Bent-Over Row
3 Sets x 10,10,15 Reps
Barbell Upright Row
4 Sets x 8,8,8,12 Reps
Barbell Standing Calf Raise
4 Sets x 8,8,8,12 Reps
Decline Crunch
3 Sets x 10,10,12 Reps
Day 2
Push
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 10,8,5,5,8 Reps
Dumbbell Incline Bench Press
3 Sets x 6,6,10 Reps
EZ Bar Tricep Extension
3 Sets x 8,8,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8,8,12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10,10,15 Reps
Day 3
Lower 1
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 10,8,5,5,8 Reps
Barbell Romanian Deadlift
3 Sets x 6,6,10 Reps
Barbell Hack Squat
3 Sets x 8,8,12 Reps
Dumbbell Lunge
3 Sets x 8,8,12 Reps
Dumbbell Lateral Raise
3 Sets x 8,8,12 Reps
Cable Rope Face Pull
3 Sets x 10,10,15 Reps
Day 5
Upper
Est. 0 min
6 exercises
Barbell Shoulder Press
5 Sets x 10,8,5,5,8 Reps
Dumbbell Bench Press
3 Sets x 8,8,12 Reps
Machine Assisted Chin-Up
4 Sets x 6,6,6,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,6,10 Reps
Barbell Standing Calf Raise
4 Sets x 10,10,10,15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10,10,12 Reps
Day 6
Lower 2
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 10,8,5,5,8 Reps
Barbell Front Squat
4 Sets x 6,6,6,10 Reps
Barbell Single-Leg Squat
3 Sets x 10,10,15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,10,15 Reps
EZ Bar Curl
4 Sets x 8,8,8,12 Reps
Dumbbell Lateral Raise
4 Sets x 8,8,8,12 Reps
