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PPL - 2023
General
Intermediate
Machine strength
Plan Details
The PPL - 2023 routine by kaneparson93 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push, Pull, Legs - 2023. x2 Push days, x2 Pull days, Add-on workouts and abs.
Routine detail
Any
Pull2
9 exercises
Iso Lateral Wide Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Cable Shrug (Supine)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Any
O1
3 exercises
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Any
O2
3 exercises
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Any
O3
1 exercise
Exercise not found
Any
Pull1
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Any
Push2
9 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Any
Legs
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Any
O4
3 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Any
A1
5 exercises
Jackknife Sit-Up
5 Sets x 20 Reps
Weight Plate Russian Twist
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Plank
5 Sets
Mountain Climber
5 Sets x 20 Reps
Any
A2
4 exercises
Kettlebell Advanced Windmill
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Any
Push1
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
