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Nick's PPL

tskinner

Feb 17th 2023

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Nick's PPL

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RATING: 50 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

be like nick

Day 1
Day 2
Day 3
Day 4
Day 5

Flexible February 5 exercises, 0 min

	Barbell Deadlift	3x8 reps	rest: 60s
	Dual Cable Triceps Extension	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s

Push Day 1 (chest, shoulders, triceps) 5 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

Leg Day (quads, hamstrings, glutes) 4 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s

Pull Day 2 (back, biceps) 5 exercises, 0 min

	Barbell Row	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s

Push Day 2 (chest, shoulders, triceps) 5 exercises, 0 min

	Barbell Shoulder Press	3x6 reps	rest: 90s
	Barbell Incline Bench Press	3x6 reps	rest: 60s
	Machine Bench Press	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Cable Shoulder Extension	3x15 reps	rest: 60s

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