PPL Strength/mobility - JEFIT

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PPL Strength/mobility - JEFIT

PPL Strength/mobility banner

PPL Strength/mobility

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The PPL Strength/mobility routine by lincolntimoteo is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

PPL strength/mobility including warm up. 3 days are focused more on strength and 3 on strength hypertrophy. Strength and hypertrophy days alternate.

Routine detail

Mon

Workout Day #1

Est. 62 min

10 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

1 Set x 15 Reps

Cable External Rotation Demonstration

Cable External Rotation

1 Set x 15 Reps

Push-Up Demonstration

Push-Up

1 Set x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Chest and Shoulder Stretch Demonstration

Chest and Shoulder Stretch

2 Sets x 8 Reps

Stability Ball Back Extension with Hands Behind Head Demonstration

Stability Ball Back Extension with Hands Behind Head

1 Set x 8 Reps

Tue

Workout Day #2

Est. 56 min

8 exercises

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

2 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Front Incline Raise Demonstration

Dumbbell Front Incline Raise

2 Sets x 12 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

2 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 8 Reps

Wed

Workout Day #3

Est. 116 min

11 exercises

Walking Demonstration

Walking

1 Set

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

2 Sets x 5 Reps

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set x 8 Reps

Kettlebell Pistol Squat Demonstration

Kettlebell Pistol Squat

4 Sets x 6 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 6 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets x 4 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

2 Sets x 8 Reps

Thu

4

Est. 68 min

10 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

1 Set x 20 Reps

Cable External Rotation Demonstration

Cable External Rotation

1 Set x 20 Reps

Push-Up Demonstration

Push-Up

1 Set x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

2 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Fri

5

Est. 118 min

7 exercises

Rowing Demonstration

Rowing

1 Set

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 6 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 5 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 8 Reps

Sun

6

Est. 112 min

10 exercises

Walking Demonstration

Walking

1 Set

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

2 Sets x 5 Reps

World's Greatest Stretch Demonstration

World's Greatest Stretch

1 Set x 8 Reps

Barbell Bench Squat Demonstration

Barbell Bench Squat

4 Sets x 8 Reps

Single-Leg Stride Jump Demonstration

Single-Leg Stride Jump

4 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

2 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

3 Sets x 10 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 10 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

2 Sets x 8 Reps