PPL Bulk
Bulking
Intermediate
Machine strength
Plan Details
The PPL Bulk routine by xqtdqyrqz is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
PPL bulk
Routine detail
Day 1
Legs core
Est. 0 min
11 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 12 Reps
Day 2
Back Bic
Est. 0 min
10 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Cable One-Arm Reverse Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Farmers Walk
3 Sets x 8 Reps
Day 3
Chest Shld Tri
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
