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PPL
General
Beginner
Barbell
Plan Details
The PPL routine by nor.fede is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 45 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Day 2
Pull A
Est. 47 min
6 exercises
Barbell Clean Deadlift
5 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Day 3
Legs A
Est. 46 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Day 4
Push B
Est. 46 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 10 Reps
Day 5
Pull B
Est. 46 min
6 exercises
Barbell Snatch Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Day 6
Legs B
Est. 47 min
6 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
