PPL Powerbuilding
General
Beginner
Machine strength
Plan Details
The PPL Powerbuilding routine by sknapp23 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pull 2
Est. 0 min
10 exercises
Pull-Up
3 Sets x 4 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Legs 2
Est. 0 min
11 exercises
Barbell Front Squat
8 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
5 Sets x 7 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 9 Reps
Dumbbell Split Squat
3 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 8 Reps
Plank
1 Set
Side Bridge
2 Sets
Reverse Crunch
1 Set x 50 Reps
Hanging Knee Raise
1 Set x 50 Reps
Thu
Push 1
Est. 0 min
11 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Incline Dumbbell Overhead Extension
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Pull 1
Est. 0 min
11 exercises
Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Treadmill Running
1 Set
Sat
Legs 1
Est. 0 min
13 exercises
Smith Machine Split Squat
5 Sets x 10 Reps
Hack Squat
6 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Kettlebell Goblet Squat
5 Sets x 8 Reps
Dumbbell Romanian Deadlift
6 Sets x 8 Reps
Probe Lying Leg Curl
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Sit-Up
3 Sets x 40 Reps
Hanging Knee Raise
1 Set x 35 Reps
Plank
1 Set
Dumbbell Side Bend
4 Sets x 8 Reps
Sun
Push 2
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Squeeze Press
4 Sets x 7 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Pike Push-up
3 Sets x 8 Reps
Weighted Diamond Push Up
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
