PPLPPLR AND REPEAT
Bulking
Beginner
Machine strength
Plan Details
The PPLPPLR AND REPEAT routine by JorgeAndresGallego is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
MONDAY PULL
Est. 70 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Tue
TUESDAY PUSH
Est. 68 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Wed
WEDNESDAY LEG
Est. 52 min
5 exercises
Smith Machine Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Thu
THURSDAY PULL
Est. 76 min
6 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Supine)
4 Sets x 12 Reps
Fri
FRIDAY PUSH
Est. 68 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Sat
SATURDAY LEG
Est. 52 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Toe Raise
5 Sets x 12 Reps
