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PPL- 3 Day Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The PPL- 3 Day Plan routine by gdpqvjjj is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Workout 1
Est. 0 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
19 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Day 3
Workout 3
Est. 0 min
15 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
