CYLDB 3 Days PPL Program
General
Intermediate
Body
Plan Details
The CYLDB 3 Days PPL Program routine by CYLCoaches is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This program is designed for CYL DB members - Push Pull Legs Split - Aim to build overall strength and stamina, especially leg and lat.
Routine detail
Mon
Pull Day
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Rowing
1 Set
Wed
Push Day
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Push-Up
1 Set x 100 Reps
Wed
Abs Combo
8 exercises
Crunch
2 Sets x 99 Reps
Leg Raise
2 Sets x 99 Reps
Alternating Heel Touch
2 Sets x 99 Reps
Abdominal Pendulum
2 Sets x 99 Reps
Scissor Kick
2 Sets x 99 Reps
Crunch
2 Sets x 99 Reps
Air Bike
2 Sets x 99 Reps
Weight Plate Russian Twist
2 Sets x 99 Reps
Sun
Leg Day
7 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Leg Press
4 Sets x 30 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Press
4 Sets x 12 Reps
