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PPL 4 days
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The PPL 4 days routine by gabriel.mbugua is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push A
Est. 113 min
11 exercises
Barbell Bench Press
8 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Press around
3 Sets x 12 Reps
Cross-Body Cable Y-Raise (Side Delt)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
N1-Style Cross-Body Triceps Extensio
2 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Tue
Pull A
Est. 94 min
7 exercises
Barbell Deadlift
7 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable Seated Row
5 Sets x 12 Reps
Pull-Up
2 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 9 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Wed
Legs
Est. 91 min
9 exercises
Barbell Squat
7 Sets x 4 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Thu
Upper Body
Est. 80 min
8 exercises
Barbell Bent-Over Row
6 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 8 Reps
Press around
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
