John Anthony PPL
Cutting
Intermediate
Machine strength
Plan Details
The John Anthony PPL routine by clipse94 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Classic PPL program w/ modifications, core, and cardio Recommended order: Pull 1, Push 1, Legs 1, Pull 2, Push 2, Legs 2, Rest (2 rest consecutive rest days ok). Aim for 1-2 hours of cardio/week, with no more than 20-30 mins of HIIT (unless playing sports; you can do more) while prioritizing LISS (mostly walking if possible). Core work can be done any day, as often as desired (recommended no more than 2x/week). If too difficult due to cutting, cut sets. Start cutting accessory sets while prioritizing main movements (squats, deadlifts, bench, overhead press, and bent over rows). Last set on all major movements are as many reps as possible (AMRAP). Running linear progression: Add 2.5-5 lbs on main movements; increase weight on accessories when you can do full reps for all sets. If you miss reps on one lift, evaluate sleep/nutrition/other factors and fix it. If you still continue to miss reps after several workout days on that lift, reduce load by 10-15% weight and progress back up again. -On a bulk: If after 1 month, you make no progression, you've likely surpassed beginner level and need to look into intermediate programs. -On a cut: Possible but will likely be difficult on a cut. Run linear progression until you stall. Maintain at that level for as long as possible; you will also likely regress from that point, but continue to push to maintain that level. As always, focus on quality reps. Less but more quality reps, is always more favorable than increased volume.
Routine detail
Day 1
PPL - Pull 1
Est. 76 min
8 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Barbell Curl
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 16 Reps
Day 1
PPL - Pull 2
Est. 98 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Barbell Curl
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 16 Reps
Day 2
PPL - Push 2
Est. 95 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 24 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 2
PPL - Push 1
Est. 90 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 3
PPL - Legs 1
Est. 82 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Side Split Squat
2 Sets x 24 Reps
Single-leg Deadlift
2 Sets x 24 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Calf Raise
5 Sets x 25 Reps
Day 3
PPL - Legs 2
Est. 79 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Single-leg Deadlift
2 Sets x 24 Reps
Barbell Side Split Squat
2 Sets x 24 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 7
Core
Est. 34 min
4 exercises
Side Bridge
4 Sets
Plank
2 Sets
Cable Wood Chop
4 Sets x 24 Reps
Cable Pallof Press with Rotation
2 Sets x 24 Reps
Day 7
Cardio
Est. 111 min
4 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Walking
1 Set
