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PPL Split
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The PPL Split routine by ecwilkerson04 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Pull (Lat focused)
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Pullover
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Tue
Push (Chest focused)
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Machine Dip
4 Sets x 15 Reps
Wed
Legs (Quad focused)
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Thu
Pull (Mid-Back/Rear delt)
Est. 0 min
10 exercises
Barbell Sumo Deadlift
4 Sets x 6 Reps
Omni-grip lat pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
/Cheat Day
Est. 0 min
0 exercises
This day is empty
Sat
Push (Shoulder/Tri focus)
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Tricep press (7,7,7)
3 Sets x 8 Reps
Lateral Raises (7,7,7)
3 Sets x 7 Reps
Barbell Upright Row
3 Sets x 8 Reps
Sun
Legs (Glute/Hamstring focus)
Est. 0 min
8 exercises
Barbell Sumo Deadlift
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Single leg hip thrust
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
