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PPL Ryan Humiston
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The PPL Ryan Humiston routine by immerzeellee is a 24 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
Legs4
Est. 0 min
12 exercises
Machine Leg Press
4 Sets x 30 Reps
Machine Leg Press
4 Sets x 30 Reps
Sissy Squat
4 Sets x 30 Reps
Monster Walk Lunges
4 Sets x 30 Reps
Single Leg Romanian deadlift
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Lying DB Curl
4 Sets x 20 Reps
Smith Machine Squat
3 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Barbell Seated Calf Raise
4 Sets x 30 Reps
Dumbbell Seated Calf Raise
4 Sets x 30 Reps
Posterior Tibialis Stretch
4 Sets x 30 Reps
Any
Pull5
Est. 0 min
13 exercises
Dumbbell Pullover
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 30 Reps
Dual Cable Triceps Extension
3 Sets x 30 Reps
Reverse Hyper (Flat Bench)
3 Sets x 20 Reps
Dumbbell Spider Curl
4 Sets x 20 Reps
Spider Drag Curl
4 Sets x 20 Reps
EZ Bar Close Grip Curl
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 20 Reps
V-Up
4 Sets x 8 Reps
Bench Leg Raise (Supine)
4 Sets x 8 Reps
Any
Push2
Est. 0 min
11 exercises
Smith Machine Bench Press
5 Sets x 36 Reps
Cable Cross-Over
3 Sets x 40 Reps
Dumbbell Fly
3 Sets x 20 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Cable Side Lateral Raise
3 Sets x 15 Reps
Plate Busdriverz
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Plate Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 90 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Any
Push5
Est. 0 min
12 exercises
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Coffin Press
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 30 Reps
Dumbbell Lateral Raise
4 Sets x 30 Reps
Weight Plate Front Raise
4 Sets x 30 Reps
Plate Press
4 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 30 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Any
Push7
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 30 Reps
Coffin Press
4 Sets x 30 Reps
Cable Cross-Over
4 Sets x 15 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 100 Reps
Plate Busdriverz
2 Sets x 100 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 60 Reps
Any
Pull8
Est. 0 min
8 exercises
Cable Incline Bench Row
1 Set x 100 Reps
Cable V Bar Pulldown
1 Set x 100 Reps
Cable Seated Row
1 Set x 100 Reps
Barbell Shrug
1 Set x 100 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
1 Set x 100 Reps
Cable Bicep Curl
1 Set x 100 Reps
Hanging Knee Raise
1 Set x 100 Reps
Any
Pull1
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 80 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 40 Reps
Standing Hyperextentions
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 60 Reps
Barbell Shrug
3 Sets x 50 Reps
Dumbbell Seated Bicep Curl
3 Sets x 60 Reps
Cable Rope Hammer Curl
4 Sets x 30 Reps
Sit-Up
3 Sets x 30 Reps
Stability Ball Pull-In
3 Sets x 30 Reps
Any
Legs2
Est. 0 min
6 exercises
Smith Machine Bulgarian Split Squat
4 Sets x 20 Reps
Hack Squat
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 30 Reps
Smith Machine Bench Squat
3 Sets x 30 Reps
Lying DB Curl
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 150 Reps
Any
Legs7
Est. 0 min
8 exercises
Machine Leg Extension
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 30 Reps
Barbell Lunge
4 Sets x 30 Reps
Bodyweight Rear Lunge
4 Sets x 30 Reps
Bodyweight Walking Lunge
4 Sets x 30 Reps
Dumbbell Walking Lunge
4 Sets x 30 Reps
Barbell Squat (Wide Stance)
3 Sets x 30 Reps
Machine Calf Raise
4 Sets x 150 Reps
Any
Legs1
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 90 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Lying DB Curl
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 30 Reps
Barbell Jefferson Squat
3 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Any
Push6
Est. 0 min
8 exercises
Cable Cross-Over
3 Sets x 90 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 30 Reps
Cable Deltoid Raise
3 Sets x 45 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Lying Rope Front Raise
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Tricep Push-Up
3 Sets x 60 Reps
Any
Push3
Est. 0 min
8 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 20 Reps
Coffin Press
4 Sets x 20 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 90 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
Overhead Tricep Extensions
3 Sets x 8 Reps
Any
Push4
Est. 0 min
9 exercises
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
3 Way Push-up
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Partial Side Lateral Top
2 Sets x 30 Reps
Barbell Military Press
3 Sets x 20 Reps
Smith Machine Reverse Bench Press (Close Grip)
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Tricep Push-Up
4 Sets x 5 Reps
Any
Pull6
Est. 0 min
11 exercises
Barbell Incline Bench Pull
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 20 Reps
Dumbbell Rear Delt Row
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Wall Curls
4 Sets x 20 Reps
Barbell Curl (Close Grip)
4 Sets x 20 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Stability Ball Pike Push-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
Pull3
Est. 0 min
9 exercises
Meadow Row
3 Sets x 60 Reps
T Bar Row
3 Sets x 45 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Deadlift
2 Sets x 30 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 60 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 20 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 15 Reps
3 Way Sit-ups
3 Sets x 8 Reps
Any
Pull4
Est. 0 min
12 exercises
Barbell Incline Bench Pull
3 Sets x 15 Reps
DB Flex Extention Row
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Lateral High Knee Skip
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 40 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Single Arm Cable Drags
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Any
Legs6
Est. 0 min
9 exercises
Hack Squat
2 Sets x 30 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Smith Machine Squat
3 Sets x 30 Reps
Smith Machine Zercher Squat
3 Sets x 30 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Lying DB Curl
4 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 150 Reps
Posterior Tibialis Stretch
4 Sets x 50 Reps
Any
Legs8
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 100 Reps
Machine Leg Extension
6 Sets x 50 Reps
Dumbbell Hamstring Curl
1 Set x 100 Reps
Wide DB Sumo Squat
1 Set x 100 Reps
Machine Leg Press
1 Set x 15 Reps
Barbell Seated Calf Raise
2 Sets x 100 Reps
Bodyweight Walking Lunge
1 Set x 180 Reps
Any
Pull7
Est. 0 min
10 exercises
T Bar Row
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 20 Reps
Lateral High Knee Skip
2 Sets x 50 Reps
Pull-Up
3 Sets x 5 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 20 Reps
Barbell Curl
4 Sets x 20 Reps
Cable Bicep Curl (Supine)
3 Sets x 20 Reps
Cable Seated Curl
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
Pull2
Est. 0 min
11 exercises
Dumbbell Rear Delt Row
3 Sets x 20 Reps
Cable Seated Shrug
2 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 5 Reps
Stability Ball Weighted Hyperextension
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Incline Drag DB Curl
3 Sets x 20 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 20 Reps
Seated DB Drag Curl
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 50 Reps
Any
Push8
Est. 0 min
10 exercises
Cable Cross-Over
2 Sets x 100 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 30 Reps
Dumbbell Bench Press
4 Sets x 30 Reps
Trap Bar Deadlift
3 Sets x 30 Reps
Dumbbell Lateral Raise
2 Sets x 30 Reps
EZ Bar French Press
2 Sets x 50 Reps
EZ Bar Tricep Extension
2 Sets x 50 Reps
Barbell JM Press
2 Sets x 50 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 100 Reps
Any
Legs5
Est. 0 min
8 exercises
Machine Leg Extension
2 Sets x 100 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Lunge
4 Sets x 20 Reps
Bodyweight Lunge
4 Sets x 20 Reps
Hamstring Ball Curl
4 Sets x 20 Reps
Weight Plate Sissy Squat
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 100 Reps
Any
Legs3
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 20 Reps
Smith Machine Squat
2 Sets x 45 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 30 Reps
Kettlebell Goblet Squat
3 Sets x 30 Reps
Machine Calf Raise
4 Sets x 30 Reps
Squat Plate Calf Raise
4 Sets x 30 Reps
Any
Push1
Est. 0 min
9 exercises
Barbell Incline Bench Press
5 Sets x 27 Reps
Dip
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Front Incline Raise
4 Sets x 20 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 20 Reps
Trifucta
4 Sets x 60 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
