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PPL
General
Beginner
Machine strength
Plan Details
The PPL routine by AndyWhyatt is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 2
Pull
Est. 47 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 37 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
