4 Day PPL Split - Spring 2023

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

PPL x4

New Workout 5 exercises, 0 min

Barbell Squat	3x8 reps	rest: 120s
Barbell Deadlift	3x8 reps	rest: 120s
Smith Machine Bulgarian Split Squat	3x20 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Hip Adduction	3x24 reps	rest: 120s

New Workout 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Dumbbell Front Raise	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps	rest: 120s

New Workout 6 exercises, 0 min

New Workout 7 exercises, 0 min

Barbell Bent-Over Row	3x8 reps	rest: 120s
Machine Assisted Pull-Up	3x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Cable Rope Face Pull	3x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 120s
Cable Upright Row	3x15 reps	rest: 120s