Loading...
3 day PPL
General
Beginner
Barbell
Plan Details
The 3 day PPL routine by KevinScheffler is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push, Pull & Legs
Routine detail
Day 1
Push
Est. 75 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Day 2
Pull
Est. 73 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Day 3
Legs
Est. 62 min
7 exercises
Barbell Squat
6 Sets x 8 Reps
Bodyweight Calf Raise
6 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
