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PPL
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The PPL routine by prdjw is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Day 1
Workout 1
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
7 exercises
Hack Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Day 3
Workout 3
Est. 0 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Machine One-Arm Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 4
Workout 4
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Day 5
Workout 5
Est. 0 min
7 exercises
Machine Single-Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Day 6
Workout 6
Est. 0 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Machine One-Arm Pulldown
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
