Mike's PPL
General
Intermediate
Machine strength
Plan Details
The Mike's PPL routine by mikegoding is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Day 1: Push/ Light Pull Day 2: Pull/ Light Push Day 3: Legs
Routine detail
Day 1
Pull
Est. 48 min
6 exercises
Barbell Deadlift
3 Sets x 4 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 1
Push Light
Est. 30 min
5 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
2 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
2 Sets x 12 Reps
Day 2
Push
Est. 46 min
6 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Day 2
Pull Light
Est. 29 min
5 exercises
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 3 Reps
Dumbbell Hammer Curl
3 Sets x 5 Reps
Cable Shrug
3 Sets x 8 Reps
Day 3
Legs
Est. 49 min
6 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Running
1 Set
Day 31
Daily Warm-Up
Est. 14 min
6 exercises
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Push-Up
1 Set x 15 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell Squat
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 10 Reps
