PPL Powerbuilding - JEFIT

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PPL Powerbuilding - JEFIT

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PPL Powerbuilding

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The PPL Powerbuilding routine by sknapp23 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Pull 2

Est. 0 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 4 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Legs 2

Est. 0 min

11 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

8 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Demonstration

5 Sets x 7 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 9 Reps

Dumbbell Split Squat Demonstration

Dumbbell Split Squat

3 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

4 Sets x 8 Reps

Plank Demonstration

Plank

1 Set

Side Bridge Demonstration

Side Bridge

2 Sets

Reverse Crunch Demonstration

Reverse Crunch

1 Set x 50 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

1 Set x 50 Reps

Thu

Push 1

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Incline Dumbbell Overhead Extension Demonstration

Incline Dumbbell Overhead Extension

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Pull 1

Est. 0 min

11 exercises

Pull-Up Demonstration

Pull-Up

2 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 20 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Sat

Legs 1

Est. 0 min

13 exercises

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

5 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

6 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

5 Sets x 8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

6 Sets x 8 Reps

Probe Lying Leg Curl Demonstration

Probe Lying Leg Curl

3 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 40 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

1 Set x 35 Reps

Plank Demonstration

Plank

1 Set

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Sun

Push 2

Est. 0 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Squeeze Press Demonstration

Dumbbell Squeeze Press

4 Sets x 7 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Pike Push-up Demonstration

Pike Push-up

3 Sets x 8 Reps

Weighted Diamond Push Up Demonstration

Weighted Diamond Push Up

2 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps