PPL Johnie

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push 9 exercises, 1 hr 10 mins

Barbell Bench Press	3x5 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Reverse Fly	2x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s

Pull 9 exercises, 1 hr 1 min

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Deadlift	1x5 reps	rest: 120s
Barbell Shrug	3x12 reps	rest: 60s
Cable Rope Face Pull	2x15 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	2x15 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Legs 9 exercises, 1 hr 3 mins

Barbell Squat	3x5 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	2x20 reps	rest: 60s
Stability Ball Weighted Sit-Up	3x15 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s