PPL

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push 1 6 exercises, 1 hr 37 mins

Barbell Bench Press	8x6 reps	rest: 180s
Dumbbell Seated Shoulder Press	6x8 reps	rest: 150s
Leverage Decline Chest Press	4x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 105s
Barbell Curl	5x6 reps	rest: 120s

Pull 1 6 exercises, 1 hr 36 mins

Barbell Bent-Over Row	7x10 reps	rest: 150s
Back Hyperextension	4x12 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 120s
Barbell Upright Row	4x8 reps	rest: 120s
Barbell One-Arm Row	4x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	6x8 reps	rest: 120s

Legs 1 6 exercises, 1 hr 36 mins

Push 2 6 exercises, 1 hr 35 mins

Barbell Military Press	9x5 reps	rest: 150s
Dumbbell Bench Press	5x8 reps	rest: 120s
Cable One-Arm Lateral Raise	4x8 reps	rest: 120s
Cable Cross-Over	4x8 reps	rest: 90s
Smith Machine Incline Bench Press	4x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 120s

Pull 2 6 exercises, 1 hr 42 mins

Barbell Deadlift	9x5 reps	rest: 180s
Chin-Up	4x8 reps	rest: 120s
T Bar Row	4x10 reps	rest: 120s
Cable Incline Pulldown (Supine)	4x12 reps	rest: 120s
Cable Rope Face Pull	4x12 reps	rest: 120s
Cable Shoulder Extension	6x10 reps	rest: 120s

Legs 2 6 exercises, 1 hr 53 mins