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PPL
General
Advanced
Barbell
Plan Details
The PPL routine by JennaSchmidt is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Push 1
Est. 49 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Tue
Pull 1
Est. 49 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Wed
Leg/Abs 1
Est. 62 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Thu
Push 2
Est. 50 min
7 exercises
Barbell Military Press
5 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Sat
Pull 2
Est. 49 min
7 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Sun
Legs/Abs 2
Est. 54 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 8 Reps
