Loading...
Doms PPL
General
Beginner
Machine strength
Plan Details
The Doms PPL routine by Mimik420 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
1. Push A
Est. 109 min
13 exercises
Barbell Bench Press
5 Sets x 5 Reps
Bench Volume
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 10 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
6 Sets x 15 Reps
Dragon Flag
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Rotators
1 Set x 10 Reps
Hollow Progression
1 Set
Any
7. Legs And Abs B
Est. 72 min
10 exercises
Deadlift Intensity
2 Sets x 5 Reps
Squat Volume
5 Sets x 5 Reps
Pullups
4 Sets x 10 Reps
Barbell Seated Calf Raise
5 Sets x 12 Reps
Barbell Curl
5 Sets x 10 Reps
Dragon Flag B
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Machine B
4 Sets x 12 Reps
Hollow Progression
1 Set
Any
2. Pull A
Est. 105 min
12 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Shrug
1 Set x 10 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Neutral Grip V-Bar Pulldown
3 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Pullover Machine A
3 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Any
6. Push C
Est. 103 min
12 exercises
Bench Intensity
3 Sets x 5 Reps
Bench Recovery
4 Sets x 10 Reps
Dumbbell Incline Bench Press
7 Sets x 10 Reps
Weight Plate Shrug
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 15 Reps
CGBP
5 Sets x 10 Reps
Cable Cross-Over
6 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Face Pull C
4 Sets x 12 Reps
Rotators
1 Set x 10 Reps
Any
3. Legs And Abs A
Est. 63 min
9 exercises
Squat Intensity
3 Sets x 5 Reps
Deadlift Volume
2 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Dragon Flag
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Calf Machine B
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Hollow Progression
1 Set
Any
5. Pull B
Est. 111 min
15 exercises
Pull Up B
4 Sets x 10 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Shrug
1 Set x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Wide Grip Lat Pulldown B
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Pullover Machine B
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Face Pull B
3 Sets x 12 Reps
Hollow Progression
1 Set
