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PPL
General
Intermediate
Machine strength
Plan Details
The PPL routine by JustinKnellinger is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push A higher reps/abs day
Est. 70 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 2
Pull A higher reps
Est. 65 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 3
Legs A higher reps/abs day
Est. 53 min
8 exercises
Barbell Lunge
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 5
Push B less reps more weight
Est. 77 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 6
Pull B less reps more weight /abs day
Est. 68 min
8 exercises
Cable Rope Face Pull
5 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 7
Legs B less reps more weight
Est. 52 min
8 exercises
Barbell Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
