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PPL
AUDIO TIP
General
Beginner
None
Plan Details
The PPL routine by Timmmi69 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push Pull Legs 6 Days
Routine detail
Day 2
Push
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 3
Pull
Est. 0 min
6 exercises
Chin-Up with Knee Raise
2 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 4
Legs
Est. 0 min
6 exercises
Smith Machine Squat
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Calf Raise
1 Set x 10 Reps
Day 5
Push
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Seated Cable Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 6
Pull
Est. 0 min
6 exercises
Chin-Up with Knee Raise
2 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
