PPL Splits

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body push movements. Pull workouts consist of upper body pull movements. Leg workouts consist of all lower body movements (lower body push and pull movements). Inspired by: http://www.myweightlifting.com/intermediate-and-advanced-push-pull-legs-split-routine/

Day 1
Day 2
Day 4

Push 5 exercises, 55 mins

Barbell Bench Press	4x6 reps	rest: 180s
Barbell Military Press	3x6 reps	rest: 180s
Dip	3x10 reps	rest: 120s
Cable Deltoid Raise	3x10 reps	rest: 90s
Machine Fly	3x10 reps	rest: 90s

Pull 6 exercises, 1 hr 2 mins

Barbell Deadlift	3x5 reps	rest: 300s
Weighted Pull-Up	4x6 reps	rest: 120s
	3x12 reps	rest: 120s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 90s

Legs 6 exercises, 1 hr 24 mins

Barbell Squat	4x5 reps	rest: 300s
Barbell Romanian Deadlift	3x8 reps	rest: 180s
Dumbbell Lunge	4x20 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x12 reps	rest: 120s
Machine Seated Calf Raise	3x10 reps	rest: 120s