PPL for muscle building
Bulking
Intermediate
Machine strength
Plan Details
The PPL for muscle building routine by zk760 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Revitalize your physique with our comprehensive PPL (Push, Pull, Legs) muscle-building routine. Sculpt your body through targeted workouts, optimizing strength and growth. Elevate your fitness journey with this effective and dynamic training program.
Routine detail
Mon
Mon: Push Day
Est. 72 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Tue
Tue: Pull Day
Est. 64 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Wed
Est. 0 min
0 exercises
This day is empty
Thu
Thurs: Push Day
Est. 77 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Fri
Fri: Pull Day
Est. 62 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Sat
Sat: Legs Day
Est. 66 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
