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P P L U L
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The P P L U L routine by RWasylciw is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rwas
Routine detail
Mon
Push
Est. 0 min
6 exercises
Barbell Bench Press
2 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Machine Seated Tricep Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 6 Reps
Tue
Pull
Est. 0 min
6 exercises
Machine Seated Row
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Upper Back Cable Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Fri
Upper
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Chest Press
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Sat
Lower
Est. 0 min
5 exercises
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
