Upper/Lower PPL Hybid
Bulking
Intermediate
Machine strength
Plan Details
The Upper/Lower PPL Hybid routine by huntersmall is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper body
Est. 72 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Tue
Lower body
Est. 58 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Machine Hip Adduction
2 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Wed
Chest/Bi/Side
Est. 74 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Thu
Back/Tri/Rear
Est. 70 min
9 exercises
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Fri
Legs
Est. 61 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Any
Abs
Est. 16 min
2 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
