Loading...
PPL Splits
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL Splits routine by raoulk is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body push movements. Pull workouts consist of upper body pull movements. Leg workouts consist of all lower body movements (lower body push and pull movements). Inspired by: http://www.myweightlifting.com/intermediate-and-advanced-push-pull-legs-split-routine/
Routine detail
Day 1
Push
Est. 55 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Pull
Est. 62 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Cable seated straight bar row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 4
Legs
Est. 85 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
