P.P.L.C.C
General
Intermediate
Machine strength
Plan Details
The P.P.L.C.C routine by powerhouse-rogier is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push, Pull, Legs, Core, Compound
Routine detail
Day 1
PUSH!
Est. 75 min
8 exercises
Decrease incline dumbell press
7 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Lower Chest Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
dorsal abb twist
4 Sets x 10 Reps
Day 2
PULL!
Est. 76 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
streched duo crunch
4 Sets x 10 Reps
Day 3
LEGS!
Est. 66 min
8 exercises
Machine Single-Leg Press
4 Sets x 10 Reps
Barbell Squat
5 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Day 4
CORE!
Est. 53 min
6 exercises
Plank
3 Sets
Side Bridge
3 Sets
Leg Raise
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Day 5
COMPOUND!
Est. 43 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Standing Barbell Shoulder Press
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
