Loading...
PPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL routine by mvsfdvfn is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push pull legs
Routine detail
Mon
Push
Est. 0 min
14 exercises
Barbell Bench Press
4 Sets x 8 Reps
Plank
4 Sets
Barbell Military Press
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Toe Touch Stretch
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Tue
Pull
Est. 0 min
10 exercises
Pull-Up
4 Sets x 8,10,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Mountain Climber
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable Pallof Press with Rotation
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Wed
Legs
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Thu
Push
Est. 0 min
14 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Plank
4 Sets
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Toe Touch Stretch
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Fri
Pull
Est. 0 min
11 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Mountain Climber
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable Pallof Press with Rotation
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Sat
Legs
Est. 0 min
4 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
