PPL Muscle & Strength - JEFIT

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PPL Muscle & Strength - JEFIT

PPL Muscle & Strength banner

PPL Muscle & Strength

Bulking

Advanced

Machine strength

Plan Details

The PPL Muscle & Strength routine by AlexJackson10 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Push A

Est. 169 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 100 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

3 Sets x 25 Reps

Dip Demonstration

Dip

3 Sets x 30 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 50 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

5 Sets x 50 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 50 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 60 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 100 Reps

Tue

Pull A

Est. 122 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 100 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 25 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 30 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 50 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

5 Sets x 50 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

5 Sets x 50 Reps

Wed

Legs

Est. 131 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 15 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

1 Set x 100 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 25 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 30 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 50 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 50 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 50 Reps

Thu

Push B

Est. 174 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 15 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

1 Set x 100 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 25 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 30 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 50 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 50 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 50 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 60 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 100 Reps

Fri

Pull B

Est. 152 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 100 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 25 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 30 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

5 Sets x 50 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 50 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

5 Sets x 50 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 50 Reps

Sat

Optional Arm

Est. 56 min

8 exercises

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 12 Reps