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Fitrupt PPL
General
Intermediate
Machine strength
Plan Details
The Fitrupt PPL routine by fitrupt is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A Linear Progression Based PPL Routine Designed by Somaditya Basak URL: www.fitrupt.com/ppl Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. DO NOT perform AMRAP on bench and overhead press on the same day! On push days, super set the tricep pushdown and overhead extensions with lateral raises. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Substitutions Pull ups can be substituted with pulldowns or chinups See Reddit thread for additional substitutions Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3
Routine detail
Day 1
Pull - Day 1
Est. 58 min
10 exercises
Barbell Deadlift
1 Set
Barbell Shrug
2 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Weighted Side Bend
2 Sets x 12 Reps
Day 2
Push - Day 1
Est. 49 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Reverse Curl
2 Sets x 20 Reps
Cable Behind the Back Wrist Curl
2 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 38 min
7 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 5
Pull - Day 2
Est. 58 min
11 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set
Barbell Upright Row
2 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Cable Wood Chop
2 Sets x 12 Reps
Day 6
Push - Day 2
Est. 47 min
10 exercises
Barbell Military Press
4 Sets x 5 Reps
Barbell Military Press
1 Set
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Barbell Reverse Curl
2 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 12 Reps
Day 7
Legs - Day 2
Est. 32 min
7 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
