Freddy ppl
General
Advanced
Machine strength
Plan Details
The Freddy ppl routine by gawdly is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
STR Upper B
Est. 67 min
7 exercises
Barbell Push Press
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Cable High Pulley Tricep Extension
4 Sets x 5 Reps
Cable Seated Bicep Curl
4 Sets x 5 Reps
Any
REPS Upper A
Est. 39 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 10 Reps
Any
STR LOWER DEAD
Est. 27 min
3 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Hack Squat
3 Sets x 10 Reps
Any
SPD DEAD
Est. 26 min
3 exercises
Barbell Clean Pull
4 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 5 Reps
Glute/Ham hang curl
4 Sets x 5 Reps
Any
STR UPPER C
Est. 52 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 5 Reps
Weighted ring dips
4 Sets x 5 Reps
Cable Upper Row
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 5 Reps
Any
STR. Upper A
Est. 81 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Machine Bench Press
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Seated Bicep Curl
4 Sets x 6 Reps
Cable High Pulley Tricep Extension
4 Sets x 6 Reps
Push-Up (Close Hand)
4 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Weighted ring dips
4 Sets x 5 Reps
Any
STR LOWER SQT
Est. 18 min
2 exercises
Barbell Squat
4 Sets x 5 Reps
Hack Squat
4 Sets x 5 Reps
