PPL 19/20 Winter Bulk (read description)

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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

All 3x8 excercises progress by taking 3 sets to 10 reps, then add a 4th set and reach 8 reps on each set until you add the last 5th set. When all 5 sets are completed with 8 reps, increase weight and go back to 3x8-10. Other accessorie exercices have a 2 set/2-5 rep auto regulation margin.

Legs A 5 exercises, 49 mins

Barbell Deep Squat	3x8 reps	rest: 120s
Barbell Hip Thrust	3x8 reps	rest: 120s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Calf Press On Leg Press	6x12 reps	rest: 70s

Legs B 5 exercises, 40 mins

Barbell Deep Squat	1x2 reps	rest: 0s
Dumbbell Walking Lunge	3x8 reps	rest: 120s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Calf Press On Leg Press	6x12 reps	rest: 60s

Pull A 6 exercises, 53 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
Machine Seated Row	4x10 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 120s
Cable Rope Hammer Curl	4x12 reps	rest: 60s
	3x8 reps	rest: 90s

Pull B 6 exercises, 53 mins

	3x8 reps	rest: 120s
Back Hyperextension	4x10 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 120s
Dumbbell Incline Curl	4x12 reps	rest: 60s
	3x8 reps	rest: 90s

Push A 6 exercises, 1 hr 8 mins

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
Push-Up	4x12 reps	rest: 60s
Cable One-Arm Lateral Raise	6x15 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	6x15 reps	rest: 60s

Push B 6 exercises, 1 hr 9 mins

Dumbbell Bench Press	3x8 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Cable Mid Chest Crossover	4x12 reps	rest: 60s
Cable One-Arm Lateral Raise	6x15 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	6x15 reps	rest: 60s