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PPL xx
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The PPL xx routine by baysic is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pull 1
Est. 0 min
10 exercises
Barbell Rack Pull
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Face Pulls (extended to top and bottom)
5 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Landmine Oblique Twists
3 Sets x 12 Reps
Day 2
Push 1
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Landmine CrossOvers
3 Sets x 12 Reps
Incline Landmine Press
3 Sets x 12 Reps
Crush Grip Push up
3 Sets x 12 Reps
Tricep Rocking (two ropes) Pushdown
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Landmine Oblique Twists
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
5 exercises
Seated Ankle Dorsiflexion (Kettlebell)
2 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Calf Press
5 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Cable Kicks to the Side
3 Sets x 12 Reps
Day 4
Pull 2
Est. 0 min
9 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Face Pulls (extended to top and bottom)
5 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Cable Seated Bicep Curl
3 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Landmine Oblique Twists
3 Sets x 12 Reps
Day 5
Push 2
Est. 0 min
9 exercises
Dumbbell Shoulder Press
5 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Landmine CrossOvers
4 Sets x 12 Reps
Incline Landmine Press
3 Sets x 12 Reps
Crush Grip Push up
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 6
Legs
Est. 0 min
7 exercises
Seated Ankle Dorsiflexion (Kettlebell)
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Cable Kicks to the Side
3 Sets x 12 Reps
Landmine Oblique Twists
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 7
REST
Est. 0 min
15 exercises
Hip external rotation w/ bands
3 Sets x 8 Reps
Forward Lunge
3 Sets x 8 Reps
Lateral Lunge
3 Sets x 8 Reps
Crossover Lunge
3 Sets x 8 Reps
Reverse Lunge
3 Sets x 8 Reps
Bulgarian Split
3 Sets x 8 Reps
Cat and Camel Stretch
3 Sets x 8 Reps
Crab Walk
3 Sets x 8 Reps
Prone Hip Lift Overs
3 Sets x 8 Reps
90/90 Stretch + Lift
3 Sets
Resisted Hip Internal Rotation
3 Sets x 8 Reps
Dynamic Pigeon Stretch
3 Sets x 8 Reps
glute bridges
3 Sets x 8 Reps
Hip Thrust Bodyweight
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
