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PPL
General
Beginner
Dumbbell
Plan Details
The PPL routine by JuggernautJosh is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pull
Est. 72 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Band Pull Apart
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 2
Push
Est. 68 min
7 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 3
Legs
Est. 47 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Day 4
Pull
Est. 72 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Band Pull Apart
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 5
Push
Est. 68 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 6
Legs
Est. 47 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
