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Freddy's PPL
General
Advanced
Dumbbell
Plan Details
The Freddy's PPL routine is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Push A
Est. 43 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
Pull A
Est. 46 min
5 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Wed
Legs A
Est. 52 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Thu
Push B
Est. 43 min
5 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Fri
Pull B
Est. 49 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Legs B
Est. 52 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
