Spring Flex Pt II - PPL
Bulking
Beginner
Machine strength
Plan Details
The Spring Flex Pt II - PPL routine by Ashton_B is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
A shifted approach to PPL routine with more supersets
Routine detail
Day 1
Chest/Back I
Est. 0 min
6 exercises
ISO-lateral bench press
5 Sets x 3 Reps
T Bar Row
5 Sets x 3 Reps
Barbell Bench Press
4 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Machine Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Day 2
Arms & Shoulders I
Est. 0 min
11 exercises
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell skullcrusher
4 Sets x 6 Reps
Barbell Bicep Drag Curl
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Day 3
Legs I
Est. 0 min
8 exercises
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
ROGUE MONSTER RHINO BELT SQUAT - STAND ALONE
8 Sets x 3 Reps
Machine Leg Press
6 Sets x 8 Reps
Glute Drive
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
2 Sets x 15 Reps
Day 4
Chest/Back II
Est. 0 min
8 exercises
Hammer Strength Iso Lateral Incline Press
5 Sets x 8 Reps
Machine Iso Lateral High Row
5 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 4 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Day 5
Arms & Shoulders II
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell skullcrusher
4 Sets x 6 Reps
Barbell Bicep Drag Curl
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 6
Legs II
Est. 0 min
15 exercises
Hack Squat
5 Sets x 8 Reps
Hack Calf Raise
5 Sets x 8 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Sled Push
3 Sets x 8 Reps
Glute Drive
3 Sets x 10 Reps
Standing leg curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
