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PPL Program
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The PPL Program routine by Tsuyoi Oni is a 22 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push 1 Week 1
Est. 38 min
8 exercises
1 Arm row + 3 Drops SETS: 3 REPS: 20 + 3 Drops
6 Sets x 8 Reps
T Bar Row
6 Sets x 8 Reps
V Bar Lat Pulldown Ascending + Descending SETS: 3 REPS: 10 +++---
6 Sets x 8 Reps
Rear Delt Machine Fly 3 way SETS: 3 REPS: 20 Each
3 Sets x 8 Reps
BB Shrugs 2 second hold SETS: 3 REPS: 50
2 Sets x 8 Reps
Barbell High Front Raise
2 Sets x 8 Reps
Elbows Tucked Ascending + Descending Curls SETS: 3 REPS: 15 +++---
6 Sets x 8 Reps
Cable ROPE Drop Set SETS: 4 REPS: 30 + 3 Drops
6 Sets x 8 Reps
Mon
Push 1 Week 1
Est. 27 min
8 exercises
Inc Barbell 5 Count - Rest-Pause (15, 7, 5) SETS: 5 REPS: 15RP x 3, 30, 30
4 Sets x 8 Reps
DIPS - SLOW + NEG + Barbell Slide pushups SETS: 4 REPS: FAILURE
3 Sets x 8 Reps
5 count cable fly - Neg, post, hold - HIGH & LOW SETS: 4 REPS: 20 Each
4 Sets x 8 Reps
Side laterals 10 Second up and down SETS: 4 REPS: 20
4 Sets x 8 Reps
Dual Cable Front Raise no attachment SETS: 4 REPS: 20
2 Sets x 8 Reps
Kneeling Sides SETS: 4 REPS: 20
2 Sets x 8 Reps
Trifucta + Close Grip Pushups SETS: 4 REPS: 20
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Tue
Leg 1 Week 1
Est. 37 min
9 exercises
Leg Extensions "10 Second Positive + 10 Second Negative"
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Alternating Leg Press
5 Sets x 8 Reps
Lifted lying leg curl + Reg Lying leg
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
5 Sec Hold Positive/ Negative Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leverage Squat Machine
4 Sets x 8 Reps
Wed
Push 2
Est. 46 min
11 exercises
Smith Pause Sets
6 Sets x 8 Reps
Machine Fly Ascending + Decending
9 Sets x 8 Reps
Dumbbell Flys Partial
2 Sets x 8 Reps
Heavy Partial Sides + 4 Drops
8 Sets x 8 Reps
Cable Side Drops 3 Drops + 2-second hold on the last drop
4 Sets x 8 Reps
BUS DRIVERS + Front Raise + Press
2 Sets x 8 Reps
3 Way Rope Extensions (Full Ext, Initial, Full)
2 Sets x 8 Reps
Close Grip Drop Sets + 2 drops
3 Sets x 8 Reps
incline Dumbbell Around The World
2 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Standing Dumbbell Underhand Flys
2 Sets x 8 Reps
Thu
Pull 2
Est. 44 min
11 exercises
High Elbow Dumbbell Row
3 Sets x 8 Reps
Incline Dumbbell Elbows Tucked In
3 Sets x 8 Reps
Slow Flex Lean Back Cable Shrug "2 Second Hold at Top
6 Sets x 8 Reps
Heavy Seated Cable row drops - "Fixed elbow & Open lats"
6 Sets x 8 Reps
Assisted Pull Ups
3 Sets x 8 Reps
Incline Arnold Rotations Rest-Pause
2 Sets x 8 Reps
GIANT SET: Inc Curl, Ing Drag, Seated Concentration, Seated Drag
9 Sets x 8 Reps
Reverse Grip EZ Bar Drags "45 Degree"
2 Sets x 8 Reps
Pullover Machine
3 Sets x 8 Reps
Wide Lat Cable 21's
3 Sets x 8 Reps
Rope Lat Pulldown
3 Sets x 8 Reps
Fri
Legs 2
Est. 26 min
7 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Leverage Squat Machine
3 Sets x 8 Reps
DB Reverse Lunge
2 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Sumo
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Any
Pull 3
Est. 52 min
11 exercises
Hammer Strength Machine MTS Row
3 Sets x 8 Reps
Meadows row + 2 Drops
4 Sets x 8 Reps
T Bar Row Ascending + Desending
6 Sets x 8 Reps
Reverse Grip Lat Pulldown + 2 drops
6 Sets x 8 Reps
Deadlifts (High Rep)
5 Sets x 8 Reps
Incline Partial (Bottom) + Incline Partial (Top)
6 Sets x 8 Reps
Pullover Machine
3 Sets x 8 Reps
Close Grip EZ Bar Preacher (On Reverse Side) + Wide Grip EZ Bar
7 Sets x 8 Reps
Straight Bar Cable Rows
4 Sets x 8 Reps
Hammer Strength Iso Lateral Highrow
4 Sets x 8 Reps
Rope Lat Pulldown
3 Sets x 8 Reps
Any
Pull 7
Est. 39 min
10 exercises
T Bar Row Ascending + Desending
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Double Hand Bent Over Seated Rows
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Run The Rack Shrugs (ASCENDING ONLY + 5-second hold)
3 Sets x 8 Reps
Wide Grip Pull-ups (Ass kicked assisted pull-ups)
3 Sets x 8 Reps
BB curls (5 Count Neg + Pos)
3 Sets x 8 Reps
Reverse Decline Leg Raise + Decline Crunches
2 Sets x 8 Reps
Bent Forward Seated Rotations (SLOW)
3 Sets x 8 Reps
Any
Push 4
Est. 69 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Flys
9 Sets x 8 Reps
Machine Fly Ascending + Decending
11 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Double Dumbbell Pullover
3 Sets x 8 Reps
RUN THE Rack - Side Laterals + 3 Drops
6 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Rope Extensions (SLOW) + Close Grip Pushups
3 Sets x 8 Reps
Seated Dumbbell Underhand Flys
3 Sets x 8 Reps
Dumbbell One-Arm Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Alternating Incline Dumbbell Flys
3 Sets x 8 Reps
Standing Dumbbell Around World
3 Sets x 8 Reps
Any
Pull 4
Est. 37 min
9 exercises
T Bar Row
4 Sets x 8 Reps
Hammer Strength Machine MTS Row
3 Sets x 8 Reps
Rear Delt Fly Machine
5 Sets x 8 Reps
Cable (reverse, close, wide, drag) Curls
3 Sets x 8 Reps
Single Arm Cable Drags
2 Sets x 8 Reps
Rope Crunch Drop Set
4 Sets x 8 Reps
Pullover Machine
3 Sets x 8 Reps
Weighted Crunches
3 Sets x 8 Reps
Straight Bar Cable Rows
4 Sets x 8 Reps
Any
Leg 4
Est. 41 min
7 exercises
Alternating Leg Extensions
4 Sets x 8 Reps
TRI SET: (Dumbbell Stiffs, Lifted Lying Leg Curls, Reg Lying Leg Curls + 5 Second Hold at Top)
6 Sets x 30 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
CALF GIANT SET: (FULL ROM, PARTIALS - BOTTOM, PARTIALS - TOP, DB TIB)
4 Sets x 30 Reps
Machine Leg Press
2 Sets x 8 Reps
Leg Press 3 Way Calf
2 Sets x 8 Reps
Any
Pull Day 5
Est. 41 min
10 exercises
Pullover Machine
6 Sets x 8 Reps
Deadlift Drops
4 Sets x 8 Reps
DB INC Row 5 count pos, neg, hold
2 Sets x 8 Reps
Straight Bar Lat Pulldown + 2 Drops
6 Sets x 8 Reps
Cable Rear Delt High & Cable Rear Straight ARM
6 Sets x 8 Reps
Reverse Hyper (Slow)
2 Sets x 8 Reps
BICEPS GIANT SET: (Spider Curl, Spider Drag, Close Grip EZ Bar, Wide Grip EZ Bar)
3 Sets x 8 Reps
Bench V ups & Seated Bench Straight Leg
3 Sets x 8 Reps
Hammer Strength Iso Lateral Highrow
3 Sets x 8 Reps
Arm Curl Machine
3 Sets x 8 Reps
Any
Leg 3
Est. 53 min
8 exercises
Leg Extension + 4 Drops
12 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Leverage Squat Machine
6 Sets x 8 Reps
Machine Single-Leg Press
8 Sets x 8 Reps
Sanding Single Leg Curl + 3 Drops
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Any
Leg Day 5
Est. 27 min
6 exercises
Leg Extension to 100 (pick 30 weight to start)
2 Sets x 8 Reps
Split Squat & Static Lunge
2 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Any
Push 3
Est. 32 min
8 exercises
Decline DB Heavy (3 Second Negative, Stretch & Positive) + High Rep Barbell Press
10 Sets x 8 Reps
Machine Sides of Deat (Partials Top, Full, Partials Bottom, Hold)
3 Sets x 8 Reps
Arnold Press + 2 Drops
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Smith Close Grip Press - Rest-Pause
3 Sets x 8 Reps
Hammer Strength Iso-Lateral Super Incline Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
incline Dumbbell Around The World
2 Sets x 8 Reps
Any
Pull Day 6
Est. 29 min
7 exercises
Straight Bar Cable Rows
3 Sets x 8 Reps
Slow V Bar Pulldowns
3 Sets x 8 Reps
SLOW Deads
3 Sets x 8 Reps
Seated Bent over Rear delt + 3 Drops
4 Sets x 8 Reps
Wall Curls + Close Shoulder Curls + Open Shoulder Curls
3 Sets x 8 Reps
DB Hammer Elbows tucked
3 Sets x 8 Reps
Dragonflys
3 Sets x 8 Reps
Any
Push 5
Est. 29 min
3 exercises
CHEST GIANT SET: (Inc DB Press, Coffin Press, Flat Barrel Press, Partial Flys)
16 Sets x 8 Reps
SHOULDER GIANT SET: ( DB Sides (Incline), Heavy Partials (Bottom), Plate Front Raise, Plate Press)
12 Sets x 8 Reps
TRICEPS GIANT SET: ( Rope French Press, Overhead Rope Extension, Rope Extension Neutral Grip, Rope E
10 Sets x 8 Reps
Any
Push 6
Est. 31 min
7 exercises
3 Way Cable Pull
3 Sets x 8 Reps
Slight Incline DB Press (Drop Sets)
6 Sets x 8 Reps
Machine Fly 3 Way - High, Mid, Lean SETS: 3
3 Sets x 8 Reps
Single Cable Side (Ascending + Descending)
3 Sets x 8 Reps
Unilateral DB Sides Leaning (Heavy + 3 Second Hold at Top)
2 Sets x 8 Reps
Barbell Incline Front Raises
2 Sets x 8 Reps
DB Skulls (Slight Incline & Drops Set)
4 Sets x 8 Reps
Any
Push 7
Est. 24 min
6 exercises
Coffin Press + High Rep INCLINE BENCH
8 Sets x 8 Reps
Machine Chest Fly (Partials at the top - Fulls - Decline)
2 Sets x 8 Reps
Machine Sides of Deat (Partials Top, Full, Partials Bottom, Hold)
3 Sets x 8 Reps
Bus Drivers
1 Set x 8 Reps
Dumbbell French Press
2 Sets x 8 Reps
3 Way DB Slight Incline Skulls - Reverse, Rotate, Neutral
2 Sets x 8 Reps
Any
Push 8
Est. 29 min
7 exercises
Cable Flys
4 Sets x 8 Reps
Machine Fly 3 Way - High, Mid, Lean SETS: 3
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Hammer Press (Short Range)
3 Sets x 8 Reps
Trifucta + Close Grip Pushups SETS: 4 REPS: 20
3 Sets x 8 Reps
3 Way Rope Extensions (Full Ext, Initial, Full)
3 Sets x 8 Reps
Any
Pull 8
Est. 33 min
6 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
V Bar Cable Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable (reverse, close, wide, drag) Curls
6 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Any
Leg 7
Est. 20 min
5 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Weighted Lunges (Front, Reverse, Monster Walk, Reg Walking Lunge)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Smith Calf Raise two 25s - toes in, straight, toes out
3 Sets x 8 Reps
