ppl gg
General
Advanced
Machine strength
Plan Details
The ppl gg routine by spencergregg is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
bench press
Est. 90 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Landmine press
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Day 2
deadlift
Est. 88 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Day 3
legs
Est. 89 min
9 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Barbell Hang Clean
3 Sets x 8 Reps
