PPLUL 5 Days Hypertrophy Split
General
Beginner
Machine strength
Plan Details
The PPLUL 5 Days Hypertrophy Split routine by sfujin is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
The PULL-PUSH-LEG-UPPER-LOWER 5-day hypertrophy split is a workout program targeting different muscle groups each day, with alternating upper and lower body workouts, for optimal muscle growth and recovery.
Routine detail
Mon
Pull Day
Est. 82 min
8 exercises
Barbell Row
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Tue
Push Day
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Lower 1 Day
Est. 68 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Fri
Upper Day
Est. 64 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Sat
Lower Day 2
Est. 78 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
