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PPL Split
General
Intermediate
Machine strength
Plan Details
The PPL Split routine by acthomas1985 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push 1
Est. 49 min
8 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Machine Dip
3 Sets x 6 Reps
Day 2
Pull 1
Est. 48 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 6 Reps
Day 3
Legs 1
Est. 41 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 8 Reps
Day 4
Push 2
Est. 86 min
9 exercises
Plate squeeze
4 Sets x 10 Reps
Cable Mid Chest Crossover
6 Sets x 10 Reps
Chest Squeeze
4 Sets x 10 Reps
Machine Bench Press
6 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Shoulder Press Drop Set
6 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Day 5
Pull 2
Est. 66 min
7 exercises
Cable Rope Face Pull
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 6
Legs 2
Est. 42 min
5 exercises
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
