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PPL Powerbuilding
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The PPL Powerbuilding routine by sknapp23 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ppl
Routine detail
Mon
Push 1
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Bent Over Lateral Raise
3 Sets x 8 Reps
Incline Dumbbell Overhead Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Weighted Pushups
3 Sets x 8 Reps
Tue
Pull 1
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Wed
Legs 1
Est. 0 min
11 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Probe Lying Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Hanging Knee Raise
1 Set x 15 Reps
Plank
1 Set
Dumbbell Side Bend
4 Sets x 8 Reps
Thu
Push 2
Est. 0 min
10 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Squeeze Press
3 Sets x 7 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Seated Overhead Tricep Extension
7 Sets x 12 Reps
Fri
Pull 2
Est. 0 min
11 exercises
Pull-Up
3 Sets x 4 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
7 Sets x 12 Reps
Sat
Legs 2
Est. 0 min
11 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
7 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Plank
1 Set
Dumbbell Side Bend
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
