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PPL for beginners
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The PPL for beginners routine by TheSteelSurgeon is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine for building muscle for a 12 week span Balanced exercises for optimal growth of every muscle with the necessary stretch and ab exercises included. Keep updating and altering it until you find your own sweet mix routine.
Routine detail
Mon
Chest, Triceps, Shoulders
Est. 68 min
17 exercises
Arm Circles
3 Sets x 15 Reps
Cable External Rotation
2 Sets x 15 Reps
Cable Internal Rotation
2 Sets x 15 Reps
Cable Inner Chest Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15,12,12 Reps
Barbell Bench Press
4 Sets x 15,15,12,8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Cable Lateral Raise
4 Sets x 15,15,10,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,15,12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 15,15,8,8,8,8 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15,15,20 Reps
Parallel Bar Leg Raise
2 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Bench Crunch
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Tue
Biceps and Back
Est. 74 min
18 exercises
Barbell Good Morning
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15,15,10,10,12 Reps
Cable Seated Row
5 Sets x 15,15,10,6,8 Reps
Cable One-Arm Row
2 Sets x 15 Reps
Cable Upright Row
3 Sets x 15,15,12 Reps
Cable Shrug
3 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15,10,10 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15,15,8,10 Reps
Extended Arm Child Pose
3 Sets x 10,15,15 Reps
Oblique Crunch
3 Sets x 30,30,20 Reps
Alternating Heel Touch
3 Sets x 20,20,15 Reps
Pull-Up
3 Sets x 5,5,6 Reps
Back Hyperextension
2 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 6,10,10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 15,15,10,5 Reps
Wed
Legs
Est. 81 min
20 exercises
Hip Adduction
1 Set x 15 Reps
Runner's Stretch
1 Set x 15 Reps
Spiderman Lunge
1 Set x 15 Reps
Front to Back Leg Swings
1 Set x 15 Reps
Side to Side Leg Swings
1 Set x 15 Reps
Smith Machine Squat
3 Sets x 15,12,12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15,15,8,8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15,15,6,6,6 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15,15,24 Reps
Back Hyperextension
2 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Hamstring Stretch
2 Sets x 0,15 Reps
Hip Stretch
2 Sets x 0,15 Reps
Sphinx
3 Sets x 15 Reps
Z Pose
1 Set
Thu
Chest, Triceps, Shoulders
Est. 129 min
18 exercises
Arm Circles
1 Set x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Boxing
1 Set
Cable Mid Chest Crossover
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15,15,16 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Smith Machine Rear Shoulder Press
5 Sets x 15,15,6,6,6 Reps
Dumbbell Front Raise
4 Sets x 15,15,12,10 Reps
One-Arm Machine Rear DELTS FLY
3 Sets x 15,15,12 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 10,10,12 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,15,10,15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,15,20 Reps
Back Hyperextension
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Bench Dip
3 Sets x 10 Reps
Fri
Biceps and Back
Est. 78 min
17 exercises
Dynamic Back Stretch
3 Sets x 0,15,15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Compound Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Crunch with Hands Overhead
3 Sets x 15 Reps
Weighted Standing Cross-Over Toe Touch
3 Sets x 15 Reps
Plank
3 Sets
Cobra
3 Sets
Sat
Legs
Est. 92 min
22 exercises
Quadricep Stretch
2 Sets x 15 Reps
Front to Back Leg Swings
1 Set x 15 Reps
Side to Side Leg Swings
1 Set x 15 Reps
Toe Touch Stretch
1 Set x 15 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Dumbbell Squat
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Romanian Deadlift
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Nordic Hamstring Curls
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15,10,10 Reps
Scorpion
3 Sets x 10,15,15 Reps
Straddle Stretch
1 Set x 15 Reps
90/90 Hamstring Stretch
1 Set x 15 Reps
V-Up
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Z Pose
1 Set
Cable Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15,15,16 Reps
Back Hyperextension
3 Sets x 15 Reps
Sat
Stretching & Mobility
Est. 70 min
14 exercises
Upward Stretch
1 Set x 15 Reps
Side Angle Pose With Rotation
2 Sets x 15 Reps
Half Kneeling Psoas Stretch
2 Sets x 15 Reps
Standing Opposition Reach
2 Sets x 15 Reps
Downward Facing Dog Single-Leg
2 Sets
Upward Facing Bow Pose
2 Sets
Glute Bridge March
2 Sets x 15 Reps
Z Pose
2 Sets
Hero Pose
1 Set x 15 Reps
Half Locust
2 Sets x 15 Reps
Bow Pose
2 Sets
Child Pose Side Stretch
3 Sets
Copenhagen Plank
2 Sets x 15 Reps
Bench Oblique Crunch
3 Sets x 15 Reps
