2/3 PPL by Luke

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 3 day per week program where each day you perform 2/3 of full body. Each workout you will do two of Push/Pull/Legs. There are 6 days, to be completed over a 2 week cycle.

Pull-push 7 exercises, 0 min

Barbell Bent-Over Row	3x8 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Dip	3x12 reps	rest: 90s
Dumbbell Hammer Curl	3x12 reps	rest: 90s
Machine Fly	3x12 reps	rest: 90s
Cable Seated Row	3x15 reps	rest: 90s

Legs-push 7 exercises, 0 min

Barbell Squat	3x8 reps	rest: 120s
Barbell Shoulder Press	3x8 reps	rest: 120s
Barbell Deadlift	3x12 reps	rest: 90s
Barbell Bench Press	3x12 reps	rest: 90s
Calf Press On Leg Press	3x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 90s
Machine Leg Press	3x15 reps	rest: 90s

Pull-legs 7 exercises, 0 min

Pull-Up	3x8 reps	rest: 120s
Barbell Romanian Deadlift	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x12 reps	rest: 90s
Barbell Squat	3x12 reps	rest: 90s
Cable Rope Face Pull	3x12 reps	rest: 90s
Machine Back Extension	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 90s

Push-pull 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Dip	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Machine Fly	3x12 reps	rest: 90s
Dumbbell Bicep Curl	3x12 reps	rest: 90s
Dumbbell Bench Press	3x15 reps	rest: 90s

Legs-pull 7 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 120s
Pull-Up	3x8 reps	rest: 120s
Barbell Squat	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Machine Back Extension	3x12 reps	rest: 90s
Machine Reverse Fly	3x12 reps	rest: 90s
Barbell Hip Thrust	3x15 reps	rest: 90s

Push-legs 7 exercises, 0 min

Barbell Shoulder Press	3x8 reps	rest: 120s
Barbell Squat	3x8 reps	rest: 120s
Barbell Bench Press	3x12 reps	rest: 90s
Barbell Romanian Deadlift	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 90s