PPL 2x / week
Bulking
Intermediate
Machine strength
Plan Details
The PPL 2x / week routine by Travislifts92 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
-Cardio is done at your own discretion based on needs / goals. 2x a week is fine for general population if you nutrition and daily activity (steps, metabolism, etc) are optimal already. -Add more cardio in if you work a sedentary job or are not very active outside of working out. -You will be Lifting 6 times a week on this routine, but take a rest day when you need them. They are just as important for growth as well. You can easily throw in an extra rest day or two , especially if you are new to lifting / adapting to a bodybuilding volume type routine. You may be sore for a few weeks, when starting out. -Lifting sessions should be kept close to an hour or less, so try to shorten rest times between sets, especially after the main compound lifts are completed. Your schedule will look like: P/P/L/rest/P/P/L /rest. This is a rotating 8 day schedule so you won’t be following a typical Monday = chest day type schedule.
Routine detail
Day 1
Push
Est. 0 min
11 exercises
5 min Warm up
1 Set
Barbell Bench Press
3 Sets x 8,12,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,10 Reps
Barbell Incline Bench Press
3 Sets x 8,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 10,12,12,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,15,15 Reps
Machine Fly
3 Sets x 12,15,15 Reps
EZ Bar Tricep Extension
3 Sets x 12,15,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,15,15 Reps
Cardio
1 Set
Stretch / Foam Roll
1 Set
Day 2
Pull
Est. 0 min
10 exercises
5 min Warm up
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,12 Reps
Cable Seated Row
3 Sets x 10,12,12 Reps
Leverage Machine High Row
3 Sets x 10,12,12 Reps
Machine Reverse Fly
3 Sets x 12,15,15 Reps
Dumbbell Spider Curl
3 Sets x 12,15,15 Reps
Cable Rope Hammer Curl
3 Sets x 12,15,15 Reps
Stretch / Foam Roll
1 Set
Cardio
1 Set
Day 3
Legs
Est. 0 min
9 exercises
5 min Warm-up and Stretch
1 Set
Sled drive (forward and reverse)
2 Sets x 1 Reps
Barbell Deep Squat
4 Sets x 8,10,10,10 Reps
Barbell Romanian Deadlift
4 Sets x 10,12,12,12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Stretch / Foam Roll
1 Set
Day 4
REST / Cardio / Core
Est. 0 min
3 exercises
Warm-up, stretch, and foam roll
1 Set
Core (see core day for exercises)
3 Sets x 12,15,15 Reps
Cardio
1 Set
Day 5
Push 2
Est. 0 min
10 exercises
5 min Warm up
1 Set
Barbell Military Press
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 10,12,12,12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,12,12 Reps
Machine Lateral Shoulder Raise
4 Sets x 12,15,15,15 Reps
Cable fly (upper and lower)
4 Sets x 12,15,15,15 Reps
Dip
3 Sets x 10,12,12 Reps
EZ Bar Tricep Extension
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,15,15 Reps
Stretch / Foam Roll
1 Set
Day 6
Pull 2
Est. 0 min
11 exercises
5 min Warm-up and Stretch
1 Set
Barbell Deadlift
3 Sets x 8,10,10 Reps
Pull-Up
4 Sets x 8,10,10,10 Reps
Cable Pulldown (Underhand)
3 Sets x 10,12,12 Reps
Machine Reverse T Bar Row
3 Sets x 10,12,12 Reps
Dumbbell Pullover
3 Sets x 12,15,15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,15,15 Reps
Cable Reverse Fly
3 Sets x 12,15,15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Stretch / Foam Roll
1 Set
Day 7
Legs 2
Est. 0 min
10 exercises
5 min Warm-up and Stretch
1 Set
Sled drive (forward and reverse)
2 Sets x 1 Reps
Smith Machine Squat
4 Sets x 8,10,10,10 Reps
Hip thrust (barbell or machine)
3 Sets x 10,12,12 Reps
Kettlebell dead stop Bulgarian split squat
3 Sets x 12,15,15 Reps
Dumbbell goblet Squat (heels elevated)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10,12,12 Reps
Machine Hip Abduction
3 Sets x 10,12,12 Reps
Machine Calf Raise
4 Sets x 12,15,15,15 Reps
Stretch / Foam Roll
1 Set
Day 8
REST / Cardio + Core
Est. 0 min
3 exercises
Core (see core day for exercises)
3 Sets x 15 Reps
Cardio
1 Set
Stretch / Foam Roll
1 Set
Day 99
Core (Pick 3)
Est. 0 min
20 exercises
Plank
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Side Plank
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Bird Dog
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Reverse Wood Chop
3 Sets x 15 Reps
