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PPL
AUDIO TIP
General
Intermediate
None
Plan Details
The PPL routine by zachzane is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Big but boring
Routine detail
Mon
Push 1
Est. 0 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bus driver
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Pull 1
Est. 0 min
12 exercises
Pull-Up
6 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
