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PPL
General
Intermediate
Machine strength
Plan Details
The PPL routine by Albjosealves is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull A
Est. 71 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Tue
Push A
Est. 64 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Wed
Leg
Est. 56 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Thu
Pull B
Est. 66 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 8 Reps
Fri
Push B
Est. 65 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
