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PPLRPPL
General
Advanced
Machine strength
Plan Details
The PPLRPPL routine by ChristofferKristiansen3 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
PUSH 1
Est. 88 min
13 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Ab Crunch
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Tue
PULL 1
Est. 92 min
14 exercises
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 8 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Rear Delt Row
3 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
LEGS 1
Est. 70 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Parallel Bar Leg Raise
2 Sets x 12 Reps
Thu
PUSH 2
Est. 81 min
11 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Rear Tricep Extension
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 20 Reps
Plank
2 Sets
Side Plank
1 Set x 8 Reps
Fri
PULL 2
Est. 72 min
11 exercises
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Machine Back Extension
2 Sets x 20 Reps
Sat
LEGS 2
Est. 82 min
10 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Single-Leg Calf Raise
2 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Weighted Side Bend
2 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Sun
Extra: Grip, neck and play/rest
Est. 54 min
6 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 20 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 20 Reps
Weight Plate Pinch
2 Sets x 30 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 30 Reps
Dumbbell Seated Wrist Curl
2 Sets x 20 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 30 Reps
