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PPL
General
Intermediate
Machine strength
Plan Details
The PPL routine by Hamza.. is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull 1
Est. 66 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Legs 1
Est. 58 min
6 exercises
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Push 1
Est. 69 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Treadmill Running
1 Set
