2023 PPL
Bulking
Intermediate
Machine strength
Plan Details
The 2023 PPL routine by JRhodesZA is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Seated Widowmaker Press
3 Sets x 12 Reps
EZ Bar Close Grip Bench Press
3 Sets x 15 Reps
Dumbbell Lu Raises
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Wide Grip Chest to Bar Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 4
New Workout
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Seated Widowmaker Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Rotation Machine
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lu Raises
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
New Workout
Est. 0 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Weighted Back Extension
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Weighted Decline Sit-Up
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
