Loading...
PPL Workout Plan
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The PPL Workout Plan routine by NikhilPadayatti is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
PUSH PULL LEG WORKOUT
Routine detail
Day 1
Push Monday
Est. 42 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Day 2
Pull Tuesday
Est. 40 min
6 exercises
Pull-Up
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Day 3
Leg Wednesday
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Day 4
Push Thursday
Est. 49 min
7 exercises
Machine Incline Chest Press
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Day 5
Pull Friday
Est. 49 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Wrist Roller
3 Sets x 2 Reps
Day 6
Leg Saturday
Est. 37 min
6 exercises
Jump Squat
1 Set x 20 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
