PPL Muscle & Strength

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RATING: 60 (FROM 3 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push A 9 exercises, 2 hrs 48 mins

Barbell Bench Press	5x15 reps	rest: 90s
Barbell Bench Press	1x100 reps	rest: 90s
Barbell Rear Military Press	3x25 reps	rest: 60s
Dip	3x30 reps	rest: 60s
Cable Cross-Over	5x50 reps	rest: 30s
Barbell Seated Tricep Extension	5x50 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	5x50 reps	rest: 15s
Hanging Knee Raise	4x60 reps	rest: 30s
Sit-Up	4x100 reps	rest: 30s

Pull A 7 exercises, 2 hrs 2 mins

Barbell Deadlift	5x15 reps	rest: 90s
Barbell Deadlift	1x100 reps	rest: 90s
Chin-Up	3x25 reps	rest: 60s
Cable Seated Row	3x30 reps	rest: 60s
Barbell Shrug	5x50 reps	rest: 30s
Barbell Curl (Close Grip)	5x50 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	5x50 reps	rest: 15s

Legs 7 exercises, 2 hrs 11 mins

Push B 9 exercises, 2 hrs 53 mins

Barbell Shoulder Press	5x15 reps	rest: 90s
Barbell Shoulder Press	1x100 reps	rest: 90s
Dumbbell Incline Bench Press	3x25 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x30 reps	rest: 60s
Machine Fly	5x50 reps	rest: 30s
Cable Shoulder Extension	5x50 reps	rest: 30s
Cable Lateral Raise	5x50 reps	rest: 15s
Hanging Knee Raise	4x60 reps	rest: 30s
Sit-Up	4x100 reps	rest: 30s

Pull B 8 exercises, 2 hrs 31 mins

Barbell Deadlift	5x15 reps	rest: 90s
Barbell Deadlift	1x100 reps	rest: 90s
Smith Machine Bent-Over Row	3x25 reps	rest: 60s
Pull-Up	3x30 reps	rest: 60s
Barbell One-Arm Row	5x50 reps	rest: 30s
Dumbbell Incline Curl	5x50 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	5x50 reps	rest: 15s
Machine Calf Raise	5x50 reps	rest: 30s

Optional Arm 8 exercises, 55 mins

Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Machine Dip	3x12 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Tricep Push-Up	3x12 reps	rest: 60s