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PPL
General
Beginner
Barbell
Plan Details
The PPL routine by abhay.ghodake is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
PUSH
Est. 66 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tue
PULL
Est. 59 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wed
LEG, abs
Est. 58 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Thu
PUSH
Est. 73 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Fri
PULL
Est. 60 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Sat
LEGS, ABS
Est. 58 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
