LJ36265

Apr 23rd 2023

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PPL/ Upper Split

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9 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 4 day split. It’s a PPL with extra upper body day. It will be an 12 week program to for weight loss and muscle building. It is a two part revolving program. There is a part A which will be week 1, 3, 5, 7, 9 & 11. Part B will be week 2, 4, 6, 8, 10, & 12. There will be an optional 5 day that is Ab/ Core work. You can do it with either part A or B. So one week will have two off days and the next will have 3.

Push Day A 6 exercises, 0 min

Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Decline Bench Press	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Tricep Extension	3x12 reps	rest: 45s

Push Day B 6 exercises, 0 min

Barbell Bench Press	4x6 reps	rest: 45s
	3x10 reps	rest: 45s
Barbell Shoulder Press	4x8 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
EZ Bar Tricep Extension	4x10 reps	rest: 45s
Barbell Curl	4x10 reps	rest: 45s

Pull Day A 6 exercises, 0 min

Dumbbell Bent-Over Row	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Dumbbell Pullover	3x12 reps	rest: 45s
Dumbbell Rear Deltoid Row	3x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
Dumbbell Zottman Curl	3x12 reps	rest: 45s

Pull Day B 7 exercises, 0 min

Barbell Deadlift	3x5 reps	rest: 45s
	3x8 reps	rest: 45s
Dumbbell Pullover	3x12 reps	rest: 45s
	3x8 reps	rest: 45s
Barbell Overhead Tricep Extension	3x10 reps	rest: 45s
Barbell Bicep Drag Curl	3x10 reps	rest: 45s
Cable Rope Face Pull	3x10 reps	rest: 45s

Leg Day A 4 exercises, 0 min

Machine Seated Calf Raise	4x12 reps	rest: 45s
Machine Leg Press	4x12 reps	rest: 45s
Barbell Squat	4x12 reps	rest: 45s
Barbell Bulgarian Split Squat	4x12 reps	rest: 45s

Leg Day B 4 exercises, 0 min

Machine Leg Extension	4x12 reps	rest: 45s
Machine Single-Leg Curl	4x12 reps	rest: 45s
Machine Seated Calf Raise	4x12 reps	rest: 45s
Machine Leg Press	4x12 reps	rest: 45s

Upper Body A 6 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 45s
Barbell Incline Bench Press	3x10 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 45s
Barbell Tricep Extension	3x10 reps	rest: 45s

Upper Body Day B 8 exercises, 0 min

Dumbbell Bench Press	3x10 reps	rest: 45s
Dumbbell Hammer Curl	3x10 reps	rest: 45s
EZ Bar Tricep Extension	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Dumbbell Spider Curl	3x10 reps	rest: 45s
Dumbbell Incline Fly	3x10 reps	rest: 45s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 45s

Ab/ Core 6 exercises, 0 min

Hanging Knee Raise	4x12 reps	rest: 45s
Dip	4x12 reps	rest: 45s
Machine Ab Crunch	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Cable Wood Chop	4x12 reps	rest: 45s
Plank	4x12 reps • 60s	rest: 45s