3 day split PPL
General
Intermediate
Dumbbell
Plan Details
The 3 day split PPL routine by JoelLavallee2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL with core and stability exercises daily.
Routine detail
Day 1
Push 1 10/13
11 exercises
Dumbbell Decline Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 8 Reps
Day 2
Pull 1
9 exercises
Barbell Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Day 3
Legs 1
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Day 4
Rest
0 exercises
This day is empty
Day 5
Push 2
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 15 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Squat Curl
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Knee to Chest to Leg Raise
3 Sets x 8 Reps
Day 6
Pull 2
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Day 7
Legs 2
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
