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NEWCOMBE PPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The NEWCOMBE PPL routine by DavyMullan is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Push 1 chest
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Incline Press (Stability Ball)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Push-Up
1 Set x 100 Reps
Day 2
Pull DL
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 3
Legs front
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Bulgarian split squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Day 4
Push shoulders
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dead hang
1 Set
Day 5
Pull 2
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Day 6
Legs 2 rear
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
