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P/P/L
General
Advanced
Machine strength
Plan Details
The P/P/L routine by euan2 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push/pull/legs aimed for intermediate lifters focusing on my own weak point and putting on mass
Routine detail
Any
Push 1
Est. 66 min
7 exercises
Dumbbell Decline Bench Press
3 Sets x 12,10,8 Reps
Barbell Military Press
4 Sets x 5,5,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Push-Up
4 Sets x 15 Reps
Cable Straight Arm Crossover
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Any
Push 2
Est. 67 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 5 Reps
Push-Up (Wide Hand)
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 8 Reps
Any
Pull 1
Est. 71 min
7 exercises
Pull-Up
5 Sets x 3 Reps
Barbell Deadlift
4 Sets x 8,8,8,12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine One-Arm Pulldown
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Any
Pull 2
Est. 62 min
6 exercises
Pull-Up (Hammer Grip)
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Any
Legs Abs
Est. 72 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Toe Touches
3 Sets x 30 Reps
