6 Day PPL Hypertrophy
Bulking
Intermediate
Barbell
Plan Details
The 6 Day PPL Hypertrophy routine by imnotcliff is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on the reading and research done by Jeremy Ethier and Jeff Nippard.
Routine detail
Mon
Monday
Est. 36 min
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Tue
Tuesday
Est. 44 min
5 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Wed
Wednesday
Est. 46 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Thu
Thursday
Est. 35 min
4 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
Friday
Est. 43 min
5 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Sat
Saturday
Est. 44 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Sun
Sunday
Est. 32 min
1 exercise
Treadmill Running
1 Set
