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P/P/L
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The P/P/L routine by ShadyHGaafer is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
By using a PPL (Push/Pull/Legs) split, you hit every muscle group twice a week. This high frequency is the gold standard for muscle protein synthesis, ensuring that even while you are "cutting," your body receives enough stimulus to keep and build muscle.
Routine detail
Mon
Push(Upper Body)
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 15,12,15 Reps
Dumbbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12,10,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,12,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,10,10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Pull (Back and Arms)
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sun
Legs and Core
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Plank
3 Sets
Split Squat
3 Sets x 8 Reps
Knee to Chest to Leg Raise
3 Sets x 8 Reps
