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PPL

RationalRoss1

Apr 12th 2023

TRY IT OUT

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PPL

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Pull Legs

Push 6 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

Pull 6 exercises, 0 min

	Dumbbell Deadlift	3x8 reps	rest: 60s
	Chin-Up (Close Grip)	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s

Legs 5 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s

Push+1 5 exercises, 0 min

	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Smith Machine Shoulder Press	3x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Pull +1 6 exercises, 0 min

	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Chin-Up (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s

Legs +1 4 exercises, 0 min

	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Barbell Hack Squat	3x8 reps	rest: 60s
	Smith Machine Front Squat	3x8 reps	rest: 60s

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