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PPL Progression
General
Beginner
Dumbbell
Plan Details
The PPL Progression routine by sumphatguy is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
PULL
Est. 57 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 18 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 2
PUSH
Est. 77 min
11 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Shoulder Press
1 Set x 6 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Dumbbell Tricep Extension
3 Sets x 18 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Day 3
LEGS
Est. 38 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
