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P/P/L
General
Intermediate
Machine strength
Plan Details
The P/P/L routine by renzx is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull 1
Est. 47 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Meadows row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 15,15,15,8,8,8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Reverse Peck Deck
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Tue
Push 1
Est. 44 min
5 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 6,6,4,4 Reps
Cable Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Wed
Legs 1
Est. 53 min
7 exercises
Barbell Squat
3 Sets x 4,5,6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Fri
Pull 2
Est. 51 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 15,15,15,8,8,8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sat
Push 2
Est. 48 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Sun
Leg 2
Est. 59 min
7 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
