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PPL Strengh and HT
General
Intermediate
Barbell
Plan Details
The PPL Strengh and HT routine by gleason.brian is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6-day PPL routine that includes 3 strengh days and 3 hypertrophy days
Routine detail
Day 1
Push Power
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Day 2
Pull Power
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Day 3
Legs Power
4 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
1 Set x 100 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Day 4
Push HT
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Day 5
Pull HT
5 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Day 6
Legs HT
4 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
1 Set x 100 Reps
Dumbbell Lunge
3 Sets x 10 Reps
