My PPL and extra

Cutting

Intermediate

Machine strength

Plan Details

The My PPL and extra routine by clipse94 is a 11 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

PPL - Pull 1

Est. 73 min

8 exercises

Barbell Deadlift

5 Sets x 5 Reps

Pull-Up

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Cable Rope Face Pull

3 Sets x 20 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 24 Reps

Back Hyperextension

4 Sets x 16 Reps

Barbell Curl

4 Sets x 12 Reps

Barbell Upright Row

3 Sets x 8 Reps

Tue

Cardio

Est. 213 min

28 exercises

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 20 Reps

Hanging Leg Raise

1 Set x 10 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 10 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 8 Reps

Hanging Leg Raise

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 8 Reps

Hanging Leg Raise

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Elliptical Training

1 Set

Stationary Bike

1 Set

Walking

1 Set

Step Machine

1 Set

Tue

PPL - Push 1

Est. 110 min

9 exercises

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Smith Machine Decline Bench Press

3 Sets x 12 Reps

Dip

3 Sets x 8 Reps

Yoga

1 Set

Wed

PPL - Legs 1

Est. 67 min

7 exercises

Barbell Squat

5 Sets x 5 Reps

Kettlebell Single-Leg Deadlift

2 Sets x 24 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Barbell Single-Leg Squat

3 Sets x 12 Reps

Machine Seated Calf Raise

3 Sets x 15 Reps

Wed

Core

Est. 67 min

7 exercises

Cable Wood Chop

4 Sets x 24 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Plank

4 Sets

Cable Pallof Press with Rotation

4 Sets x 24 Reps

Side Bridge

4 Sets

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Weight Plate Russian Twist

4 Sets x 8 Reps

Thu

Cardio

Est. 213 min

28 exercises

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 20 Reps

Hanging Leg Raise

1 Set x 10 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 10 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 8 Reps

Hanging Leg Raise

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 8 Reps

Hanging Leg Raise

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Step Machine

1 Set

Elliptical Training

1 Set

Stationary Bike

1 Set

Walking

1 Set

Thu

PPL - Pull 2

Est. 126 min

9 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 15 Reps

Barbell Curl

3 Sets x 15 Reps

Back Hyperextension

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 24 Reps

Barbell Upright Row

5 Sets x 12 Reps

Yoga

1 Set

Fri

PPL - Push 2

Est. 71 min

7 exercises

Barbell Military Press

5 Sets x 5 Reps

Dip

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Smith Machine Decline Bench Press

3 Sets x 12 Reps

Barbell Shrug

3 Sets x 12 Reps

Sat

PPL - Legs 2

Est. 112 min

8 exercises

Barbell Squat

5 Sets x 5 Reps

Barbell Romanian Deadlift

3 Sets x 12 Reps

Dumbbell Reverse Lunge

3 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

Yoga

1 Set

Sun

Cardio

Est. 213 min

28 exercises

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 20 Reps

Hanging Leg Raise

1 Set x 10 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 10 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 8 Reps

Hanging Leg Raise

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Treadmill Running

1 Set

Jump Rope

1 Set

Mountain Climber

1 Set x 8 Reps

Hanging Leg Raise

1 Set x 8 Reps

Pull-Up

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 8 Reps

Kettlebell Push-Up

1 Set x 8 Reps

Kettlebell One-Arm Snatch

1 Set x 8 Reps

Walking

1 Set

Step Machine

1 Set

Elliptical Training

1 Set

Stationary Bike

1 Set

Sun

Core

Est. 67 min

7 exercises

Cable Wood Chop

4 Sets x 24 Reps

Hanging Leg Raise

4 Sets x 8 Reps

Plank

4 Sets

Cable Pallof Press with Rotation

4 Sets x 24 Reps

Side Bridge

4 Sets

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Weight Plate Russian Twist

4 Sets x 8 Reps

My PPL and extra

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