AthleanX Perfect PPL - JEFIT

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AthleanX Perfect PPL - JEFIT

AthleanX Perfect PPL banner

AthleanX Perfect PPL

AUTOPLAY

General

Intermediate

Dumbbell

Plan Details

The AthleanX Perfect PPL routine by KeriGatmaitan is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is the athlean x perfect push pull legs workout

Routine detail

Mon

Pull 1

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8,10,10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10,12,12 Reps

Dumbbell high pull Demonstration

Dumbbell high pull

3 Sets x 8,10,10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10,12,12 Reps

Angles and devils Demonstration

Angles and devils

3 Sets x 15,20,20 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Tue

Push 1

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 4,6,6,6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10,12,12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8,10,10,10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,15,15 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 10,12,12 Reps

Dumbbell waiter curl Demonstration

Dumbbell waiter curl

3 Sets x 10,12,12 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 15,20,20 Reps

Wed

Legs 1

Est. 0 min

5 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10,12,12 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 10,12,12 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 10,12,12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 4,6,6,6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8,10,10 Reps

Thu

Pull 2

Est. 0 min

8 exercises

Kettlebell One-Arm Row Demonstration

Kettlebell One-Arm Row

3 Sets x 10,12,12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15,20,20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8,12,12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10,12,12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 6,8,8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 6,8,8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12,15,15 Reps

Barbell Snatch Deadlift Demonstration

Barbell Snatch Deadlift

3 Sets x 5 Reps

Fri

Push 2

Est. 0 min

7 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 6,8,8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10,12,12 Reps

Dumbbell abduction row Demonstration

Dumbbell abduction row

3 Sets x 8,10,10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 1,100,100 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 4,6,6,6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8,10,10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10,12,12 Reps

Sat

Legs 2

Est. 0 min

5 exercises

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 10,12,12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 4,6,6,6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8,10,10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 15,20,20 Reps

Slick bridge floor curl Demonstration

Slick bridge floor curl

3 Sets x 15,50,50 Reps

Sun

New Workout

Est. 0 min

0 exercises

This day is empty