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PPC - Push Pull Core
General
Intermediate
Machine strength
Plan Details
The PPC - Push Pull Core routine by MiteshvanPithadiya is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Workout 1
11 exercises
Tricep Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
Pull Uno
11 exercises
V Bar Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Core & Others
10 exercises
Cable Upright Row
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Push Dos
11 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 5
Pull Dos
10 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
