Loading...
SCRUMBLE PPL
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The SCRUMBLE PPL routine by ServiHuijbregts is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
yeahbuddy dont follow this plan please because this is made specifically for me and another person so dont do it
Routine detail
Mon
Monday - Pull 1
Est. 50 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Plank
4 Sets
Tue
Tuesday - Push 1
Est. 48 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Laurabs
3 Sets x 20 Reps
Wed
Wednesday - Legs 1
Est. 50 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Crunch
5 Sets x 8 Reps
Thu
Thursday - Pull 2
Est. 58 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Fri
Friday - Push 2
Est. 48 min
7 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Laurabs
3 Sets x 20 Reps
Sat
Saturday - Legs 2
Est. 54 min
6 exercises
Machine Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
