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PPL Training
General
Advanced
Machine strength
Plan Details
The PPL Training routine by ChristianParnellLexima is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Basic Push Pull Legs training split.
Routine detail
Day 1
Push Day 1
Est. 67 min
8 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Day 2
Pull Day 1
Est. 65 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Day 3
Leg Day 1
Est. 77 min
11 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Crunch
1 Set x 10 Reps
Toe Touches
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 4
Push Day 2
Est. 81 min
8 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Seated Tricep Dip
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 5
Pull Day 2
Est. 61 min
8 exercises
Pull-Up
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
5 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Day 6
Leg Day 2
Est. 52 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
