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PLP
General
Beginner
Machine strength
Plan Details
The PLP routine by alfathiand is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
PULL B
Est. 65 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Any
PUSH A
Est. 131 min
14 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Any
PUSH B
Est. 80 min
9 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Any
PULL A
Est. 115 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Any
LEG A
Est. 103 min
11 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Any
LEG B
Est. 64 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
