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4 Day Split PPL Program: Intermediate
ELITEAUDIO TIP
General
Intermediate
Barbell
Plan Details
The 4 Day Split PPL Program: Intermediate routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 4-day, intermediate-level PPL strength training routine. PPL = Push/Pull/Legs. The goal is to train for three days and on day 4, repeat the cycle from the start. As a result, you'll start and finish each week with same strength workout. The routine layout would look like this for the first 4 weeks. Week 1 Training Session 1: Push (Upper Body) Day Training Session 2: Pull (Upper Body) Day Training Session 3: Legs Training Session 4: Repeat session 1 - Push Day Week 2 Training Session 1: Pull** Training Session 2: Legs Training Session 3: Push Training Session 4: Pull** Week 3 Training Session 1: Legs** Training Session 2: Push Training Session 3: Pull Training Session 4: Legs** Week 4 Training Session 1: Push** Training Session 2: Pull Training Session 3: Legs Training Session 4: Push** Keep cycling through the program this way - so each week you'll get two of the same workouts for that particular week. You basically get the same workout at the start (day 1) and end (day 4) of the week. Follow the program for 8-12 weeks for best results. Stay Strong Together MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body Push
Est. 54 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Upper Body Pull
Est. 53 min
8 exercises
Day 3
Workout 3: Legs
Est. 53 min
7 exercises
Day 4
Workout 1: Upper Body Push (cycle through)
Est. 54 min
8 exercises
