6 day PPL Hundreds
Bulking
Intermediate
Machine strength
Plan Details
The 6 day PPL Hundreds routine by tmbridge is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A modified version of Jim Stoppani's Whole Body Hundreds program. This routine changes the "whole body" aspect of Jim's routine into a PPL split. 2 or 3 muscle groups per day. Because of this split, the number of days of the routine is increased to 6 versus Jim's 4-day plan. Details ---------- Do as many reps as possible for each exercise. When you can no longer get another rep with good form, rest for 20 seconds, then go again. Create a new set after each rest. The number of sets in this routine are variable as you may need 5 for some exercises and upwards of 10 for others. Try starting with 30%-50% of your 10 Rep Max.
Routine detail
Day 1
Pull 1
Est. 7 min
4 exercises
Barbell Deadlift
1 Set
Pull-Up
1 Set
Dumbbell Incline Curl
1 Set
Cable Seated Row
1 Set
Day 2
Push 1
Est. 7 min
4 exercises
Barbell Bench Press
1 Set
Barbell Military Press
1 Set
Cable Tricep Pushdown (V-Bar)
1 Set
Dumbbell Lateral Raise
1 Set
Day 3
Legs 1
Est. 12 min
4 exercises
Barbell Squat
3 Sets
Machine Calf Raise
3 Sets
Machine Leg Extension
5 Sets
Bench Weighted Decline Crunch
6 Sets
Day 4
Pull 2
Est. 7 min
4 exercises
Barbell Bent-Over Row
1 Set
Pull-Up
1 Set
EZ Bar Close Grip Curl
1 Set
Cable Rope Face Pull
1 Set
Day 5
Push 2
Est. 7 min
4 exercises
Dumbbell Seated Shoulder Press
1 Set
Dumbbell Incline Bench Press
1 Set
Barbell Tricep Extension (Supine)
1 Set
Dumbbell Lateral Raise
1 Set
Day 6
Legs 2
Est. 12 min
4 exercises
Barbell Romanian Deadlift
1 Set
Machine Calf Raise
1 Set
Cable Standing Leg Curl
3 Sets x 8 Reps
Bench Weighted Decline Crunch
1 Set
