Workout Routine

Push Pull Legs Bulk

by JawadHomsi

5 times a week PPL bulk

Starting TM is 90% of 1RM.

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec
4
–
–
6
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.2 kg.

incline bench press

3 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

Cable Fly

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

military press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

side lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 kg.

skull crushers

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
–
–
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps extension

3 sets

Pull A

Pull up

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Pull up

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec
4
–
–
6
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec
4
–
–
6
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

lat pulldown

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
10
150 sec
3
–
–
8
180 sec
4
–
–
6
180 sec

bent over row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
–
–
6
120 sec

curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

concentration curl

2 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

face pull

3 sets

Forearms

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec

Forearms

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec
4
–
–
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec
3
–
–
6
150 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

calf raise

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec

Abs

3 sets

Push B

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec
4
–
–
4
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec

incline bench press

3 sets

Decline cable press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

Decline cable press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec

overhead triceps extensions

2 sets

Triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 kg.

Triceps kickback

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
10
180 sec
3
–
–
8
180 sec

seated overhead press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
–
–
6
120 sec

side lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

front raise

3 sets

Pull B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
4
180 sec
3
–
–
2
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

deadlift

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
10
150 sec
3
–
–
8
150 sec

close grip lat pulldown

3 sets

Seated cable row wide grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

Seated cable row wide grip

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
6
180 sec
3
–
–
4
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

single arm row

3 sets

High pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

High pull

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec

preacher curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec

hammer curl

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec

seated incline curl

2 sets

Abs

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Cable crunch

2 sets

Russian twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Russian twist

2 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

hanging leg raises

2 sets