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Modified PPL
Cutting
Intermediate
Dumbbell
Plan Details
The Modified PPL routine by antics247 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
PULL
Est. 78 min
8 exercises
Smith Machine Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Band Reverse Fly
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 2
PUSH
Est. 81 min
9 exercises
Smith Machine Bench Press
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 3
LEGS
Est. 61 min
8 exercises
Dumbbell Squat
2 Sets x 5 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 4
PULL
Est. 76 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Band Reverse Fly
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 5
PUSH
Est. 55 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 20 Reps
Machine Fly
3 Sets x 8 Reps
Day 6
LEGS
Est. 42 min
6 exercises
Dumbbell Squat
2 Sets x 5 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
