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Slagathor PPL
General
Beginner
Machine strength
Plan Details
The Slagathor PPL routine by Zallomallo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Progression(main lifts): +5lbs for upper body lifts +10lbs for deadlifts Progression(accessories): When 3x12 with good form, increase Deloading: If you fail a session 3x in a row, deload 10% Todo: 1. Add another cardio day 2. Get definite ab plan
Routine detail
Mon
Pull 1
Est. 26 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Tue
Cardio 1
Est. 32 min
1 exercise
Treadmill Running
1 Set
Wed
Push 1
Est. 28 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Thu
Legs 1
Est. 18 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Fri
Pull 2
Est. 25 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Sat
Push 2
Est. 28 min
7 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Sun
Legs 2
Est. 18 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
