Full / PPL
General
Beginner
Barbell
Plan Details
The Full / PPL routine by SportKollar is a 14 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Full A
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Day 2
Full B
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Day 3
Full A Copy
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Day 4
Full B Copy
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Day 5
Full A Copy
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Day 6
Full B Copy
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Day 7
Core Abs Copy
7 exercises
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Superman
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Day 8
Push
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Day 9
Pull
6 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Day 10
Legs
6 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Day 11
Push Copy
6 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Day 12
Pull Copy
6 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Day 13
Legs Copy
6 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Day 14
Core Abs
7 exercises
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Superman
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
