PPL 3.0 high int
Bulking
Intermediate
Machine strength
Plan Details
The PPL 3.0 high int routine by mxthua is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Cftvv
Routine detail
Day 1
Push 1
Est. 0 min
6 exercises
Barbell Bench Press
6 Sets x 4 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Pull 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Leverage Machine Iso Row
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 3
Leg 1
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Deep Squat
2 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 4
Push 2
Est. 0 min
7 exercises
Barbell Incline Bench Press
5 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Weight Plate Front Raise
2 Sets x 6 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Day 5
Pull 2
Est. 0 min
8 exercises
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
