PPL - Deployment - 6 day
Bulking
Intermediate
Barbell
Plan Details
The PPL - Deployment - 6 day routine by Rocky5001 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 46 min
4 exercises
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Day 2
Pull 1
Est. 56 min
4 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Day 3
Legs 1
Est. 49 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Front Squat
2 Sets x 6 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Air Bike
2 Sets x 20 Reps
Day 4
Push 2
Est. 49 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Upright Row
2 Sets x 10 Reps
Day 5
Pull 2
Est. 54 min
4 exercises
Machine Seated Row
5 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 10 Reps
Day 6
Legs 2
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 10 Reps
