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5 day PPL
General
Intermediate
Machine strength
Plan Details
The 5 day PPL routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Pull - biceps and back Push - triceps and chest Legs - legs & shoulders Pull - Push - Legs - Pull - Push - rest/cardio - rest/cardio includes compound lifts
Routine detail
Mon
Pull day 1
Est. 92 min
13 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Crunch
1 Set x 8 Reps
Reverse Crunch
1 Set x 8 Reps
Alternating Heel Touch
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Tue
Push Day 1
Est. 82 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Wed
Legs and shoulders
Est. 73 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Thu
Pull day 2
Est. 67 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Fri
Push day 2
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
