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Upper Lower PPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Upper Lower PPL routine by dannyxia is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper lower PPL
Routine detail
Day 1
Upper
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 2
Lower
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Deficit Deadlift
2 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 3
Push
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Freemotion Chest Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Day 4
Pull
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Day 5
Legs
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
