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PPL 2x/Week & Cardio
General
Beginner
Barbell
Plan Details
The PPL 2x/Week & Cardio routine by DeepDishPlate is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Simple Pull Push Legs 2x/week routine designed around my garage gym equipment. 2 compound lifts to start each day at 3x4-6 rep range and then 2 assistance-oriented lifts at 2x8-12 and lastly accessories for biceps, triceps and calves at 3 & 2x8-12. Each day ends with some moderate cardio and Sunday is yoga (my preference, neither is necessary). Linear progression once all sets are completed at top end of range. Reset 10% down if failed a compound lift 2x in a row.
Routine detail
Any
Legs
Est. 68 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Bulgarian Split Squat
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Running
1 Set
Any
Pull
Est. 69 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Dumbbell Incline Bench Row
2 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Peloton
1 Set
Any
Push
Est. 69 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Peloton
1 Set
Any
Yoga
Est. 62 min
1 exercise
Yoga
1 Set
