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Athlean-X PPL
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The Athlean-X PPL routine by pauljoe42 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Workout Based on Athlean-x Push Pull Legs day
Routine detail
Mon
Pull Day 1
Est. 57 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chest Supported Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell High Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Leg Day 1
Est. 43 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hamstring Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Wed
Push Day 1
Est. 48 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Waiter Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
ROTATOR CUFF EXTERNAL ROTATION STRETCH
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Thu
1
Est. 0 min
0 exercises
This day is empty
Fri
Pull Day 2
Est. 48 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Gorilla Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Sat
Leg Day 2
Est. 44 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hamstring Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Sun
Push Day 2
Est. 49 min
11 exercises
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Underhand Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Abduction Row
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
