4-day PPL Bonus
General
Beginner
Machine strength
Plan Details
The 4-day PPL Bonus routine by GHallas is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A Linear Progression Based PPL modified for 4 days Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. DO NOT perform AMRAP on bench and overhead press on the same day! On push days, super set the tricep pushdown and overhead extensions with lateral raises. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Substitutions Pull ups can be substituted with pulldowns or chinups Warm-up WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3
Routine detail
Mon
Pull
Est. 48 min
7 exercises
Barbell Deadlift
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Tue
Push
Est. 43 min
8 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Thu
Legs
Est. 37 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Fri
Bonus Day
Est. 52 min
10 exercises
Rock Climbing
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set
Smith Machine Shrug
4 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 15 Reps
