Raj's PPL v.3
General
Advanced
Machine strength
Plan Details
The Raj's PPL v.3 routine by dark32 is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 2
Pull
Est. 0 min
9 exercises
Barbell Sumo Deadlift
3 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 3
Rest 1
Est. 0 min
0 exercises
This day is empty
Day 4
Legs (Quad Focused)
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 5
Chest & Back
Est. 0 min
8 exercises
Machine Inner Chest Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 6
Rest 2
Est. 0 min
0 exercises
This day is empty
Day 7
Delt & Arms
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 8
Legs Hamstring Focus
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 9
Rest
Est. 0 min
0 exercises
This day is empty
