PPL Growth + Strength
Bulking
Advanced
Machine strength
Plan Details
The PPL Growth + Strength routine by FranciszekGondek is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
ANYTHING WITH 0 MEANS DO UNTIL FAILURE!!! PUSH NOTES Between every set except shoulder-focused ones do lateral raises 10 light-med weight Bench - Increase weight until close to PR, 1-5 reps Incline Bench - focus on 8 reps and that 8th rep should be hard Dumbell and machine flys - Heavy till failure For deadlift make sure you can't hit 5 Reps. If you do up the weight PULL NOTES pull-ups can be weighted for the last two go lighter and lighter weight. LEG NOTES STRETCH YOUR LEGS BEFORE!! In the end, you will be blasted and crying but you can do more if you like. I added shoulders because we don't focus them enough on chest day. FOLLOW THE ORDER DEADLIFT FIRST If you don't see gains, EAT MORE and MEET your protein intake. THIS IS FOR THE ENTIRE WEEK, PUSH, PULL, LEGS, REST, PUSH PULL, LEGS
Routine detail
Mon
Push Monday
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets
Machine Fly
3 Sets
Machine Decline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets
Dip
2 Sets
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets
Dumbbell Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Tue
Pull
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Cable Seated Row
4 Sets
Dumbbell Seated Bicep Curl
3 Sets
Dumbbell Hammer Curl
3 Sets x 8 Reps
Pull-Up
3 Sets
Barbell Bicep Curl (Wide Grip)
3 Sets
Barbell Reverse Curl
3 Sets
Cable Rope Hammer Curl
3 Sets
Barbell Rack Pull
2 Sets x 4 Reps
Dumbbell Incline Bench Curl
2 Sets
Dumbbell Preacher Curl
2 Sets
Wed
legs
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Hack Squat
3 Sets
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
2 Sets
Sissy Squat
2 Sets
Machine Leg Extension
2 Sets
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Thu
Push Monday Copy
11 exercises
Barbell Bench Press
5 Sets x 4 Reps
Dip
2 Sets
Machine Decline Chest Press
4 Sets x 6 Reps
Cable Mid Chest Crossover
2 Sets x 8 Reps
Cable Inner Chest Press
2 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets
Dumbbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 4 Reps
Machine Fly
4 Sets x 8 Reps
Fri
Strength Pull day
10 exercises
Barbell Deadlift
2 Sets x 5 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Barbell Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 6 Reps
Preacher Curl Machine
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
