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8 day PPL + Cardio Routine
General
Intermediate
Machine strength
Plan Details
The 8 day PPL + Cardio Routine routine by tygra is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs & Core A
Est. 45 min
7 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 2
Push A
Est. 46 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Day 3
Pull & Core A
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Day 4
HIIT Cardio & Core
Est. 51 min
7 exercises
Treadmill Running
1 Set
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Cable Wood Chop
2 Sets x 12 Reps
Cable Reverse Wood Chop
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Day 5
Legs & Core B
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 6
Push B
Est. 44 min
7 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Day 7
Pull & Core B
Est. 48 min
7 exercises
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Day 8
HIIT Cardio & Core
Est. 51 min
7 exercises
Treadmill Running
1 Set
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Cable Wood Chop
2 Sets x 12 Reps
Cable Reverse Wood Chop
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
