king gym PPL Routine
Bulking
Advanced
Machine strength
Plan Details
The king gym PPL Routine routine by judego is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
King gym PPL routine 6 days per week simply do all the days twice, and make sure to do variation on each exercise
Routine detail
Day 1
Push
Est. 82 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 10,10,8,5,5 Reps
Barbell Bench Press
5 Sets x 10,8,5,5,5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10,8,5,5 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Day 2
Pull
Est. 81 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 30 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Day 3
Legs
Est. 64 min
7 exercises
Barbell Squat
5 Sets x 12,10,8,5,5 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,5 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Abs
Est. 23 min
3 exercises
Weight Plate Russian Twist
4 Sets x 10 Reps
Plank
4 Sets
Decline Crunch
4 Sets x 10 Reps
