Spresnal

Mar 21st 2015

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PPL - Power and Hypertrophy

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RATING: 69 (FROM 896 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy.

The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both. Shoot for between 5-8 reps for the power days and 12-15 for hypertrophy days.

Note: If you are a beginner you may want to try a 3 day split iterating weeks.
Week A: Push Power, rest, Pull Power, rest, Abs and Legs Power, rest
Week B: Push Hypertrophy, rest, Pull Hypertrophy, rest, Abs and Legs Hypertrophy, rest

â€¢ Day 1 - Push Power

â€¢ Day 2 - Pull Power

â€¢ Day 3 - Abs and Legs Power

â€¢ Day 4 - Push Hypertrophy

â€¢ Day 5 - Pull Hypertrophy

â€¢ Day 6 - Abs and Legs Hypertrophy

Push Power 8 exercises, 1 hr 12 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Fly	3x6 reps	rest: 120s
Barbell Shoulder Press	3x6 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
Dumbbell Tricep Extension	3x6 reps	rest: 120s
Cable Shoulder Extension	3x6 reps	rest: 120s
Weighted Tricep Dip	3x6 reps	rest: 120s

Pull Power 8 exercises, 1 hr 11 mins

Barbell Bent-Over Row	3x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 120s
Cable Seated Row	3x6 reps	rest: 120s
Cable Rope Face Pull	3x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 120s
Dumbbell Incline Curl	3x6 reps	rest: 120s
Barbell Preacher Curl	3x6 reps	rest: 120s
Barbell Kneeling Wrist Curl (Palms Up)	3x6 reps	rest: 120s

Abs and Legs Power 8 exercises, 1 hr 12 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Squat	3x6 reps	rest: 120s
Dumbbell Lunge	3x6 reps	rest: 120s
Machine Leg Press	3x6 reps	rest: 120s
Calf Press On Leg Press	3x6 reps	rest: 120s
Machine Seated Calf Raise	3x6 reps	rest: 120s
Dumbbell Side Bend	3x6 reps	rest: 120s
Cable Kneeling Crunch	3x6 reps	rest: 120s

Push Hypertrophy 8 exercises, 1 hr 13 mins

Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Decline Press	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Dumbbell Press (Close Grip)	3x12 reps	rest: 90s
Barbell Tricep Extension	3x12 reps	rest: 90s
Weighted Tricep Dip	3x12 reps	rest: 90s

Pull Hypertrophy 9 exercises, 1 hr 21 mins

Cable V Bar Pulldown	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Pull-Up	3x12 reps	rest: 90s
Dumbbell Reverse Fly	3x12 reps	rest: 90s
Dumbbell Rear Deltoid Row	3x12 reps	rest: 90s
Barbell Curl	3x12 reps	rest: 90s
Cable Standing Curl	3x12 reps	rest: 90s
Barbell Reverse Curl	3x12 reps	rest: 90s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 90s

Abs and Legs Hypertrophy 8 exercises, 1 hr 10 mins

Barbell Front Squat	3x12 reps	rest: 90s
Barbell Stiff-Leg Deadlift (Wide Stance)	3x12 reps	rest: 90s
Dumbbell Single-Leg Squat	3x12 reps	rest: 90s
Jump Squat	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Barbell Standing Calf Raise	3x12 reps	rest: 90s
Cable Russian Twist (Stability Ball)	3x12 reps	rest: 90s
Plank	3x6 reps	rest: 90s