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PPL
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The PPL routine by duyzz97 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push 1
Est. 0 min
10 exercises
Smith Machine Incline Bench Press
5 Sets x 12 Reps
Incline dumbbell chest press (last dropset)
4 Sets x 12 Reps
Chest press machine
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Lower chest cable flies
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Seated lateral raises
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable triceps pulldown (ropes, last dropset)
4 Sets x 12 Reps
Single arm standing triceps kickbacks
3 Sets x 12 Reps
Day 2
Pull 1
Est. 0 min
11 exercises
Dumbbell incline bench row (pronated grip)
5 Sets x 12 Reps
Single arm seated row neutral grip
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Double rope cable lat pull down
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Back hyperextension with plates
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Sam sulek curls
3 Sets x 12 Reps
Day 3
Legs 1
Est. 0 min
9 exercises
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Incline leg press
5 Sets x 12 Reps
Machine leg extension (last dropset)
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 30 Reps
Day 4
Push 2
Est. 0 min
11 exercises
Barbell Bench Press
5 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 12 Reps
Middle chest cable fly crossovers
3 Sets x 12 Reps
Low to high upper chest cable flies (last dropset)
3 Sets x 12 Reps
Incline bench close grip dumbbell chest press
3 Sets x 12 Reps
Standing dumbbell alternating front raises (neutral grip)
3 Sets x 12 Reps
Chest supported incline bench lateral raises
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Back supported triceps pushdown (V-bar, last dropset)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dips until failure
3 Sets x 12 Reps
Day 5
Pull 2
Est. 0 min
10 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Lat single arm cable pulldown
3 Sets x 12 Reps
Cable seated row (last dropset)
4 Sets x 12 Reps
Lat cable pull down medium neutral grip
5 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Seated single arm bicep curls
5 Sets x 12 Reps
Seated incline bench bicep curls
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable reverse forearm curls (pronated close grip)
3 Sets x 12 Reps
Day 6
Legs 2
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Bulgarian split squat with dumbbells
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hip thrust machine
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Ab rollout with equipment
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
