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Upper Lower PPL
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Upper Lower PPL routine by MusaGardezi is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Big baller routine
Routine detail
Day 1
Upper
Est. 0 min
8 exercises
Machine Chest Press
3 Sets x 9 Reps
Cable Upper Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 9 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Day 2
Lower
Est. 0 min
7 exercises
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Leg ext
2 Sets x 20 Reps
Machine Hip Adduction
1 Set x 15 Reps
Day 3
Push
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Machine Incline Chest Press
2 Sets x 15 Reps
Cable High Pulley Tricep Extension
2 Sets x 10 Reps
Cable Tricep Extension
2 Sets x 12 Reps
Day 4
Pull
Est. 0 min
6 exercises
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine D-handle Lat Pulldown
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Day 5
Legs
Est. 0 min
6 exercises
Machine Calf Raise
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
2 Sets x 9 Reps
Leg Press (LO)
3 Sets x 9 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
1 Set x 12 Reps
