P/P/L
General
Intermediate
Barbell
Plan Details
The P/P/L routine by Tiago Bernardo is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hypertrophy Push Pull Legs
Routine detail
Mon
Push
Est. 95 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Tue
Pull
Est. 80 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Band Reverse Fly
3 Sets x 20 Reps
Wed
Legs
Est. 82 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 20 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Barbell Ab Rollout
3 Sets x 20 Reps
Dragon Flag
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Stability Ball Plank
3 Sets
Thu
Push
Est. 78 min
9 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Fri
Pull
Est. 68 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Band Reverse Fly
3 Sets x 20 Reps
Sat
Legs
Est. 83 min
9 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Barbell Squat
3 Sets x 20 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Barbell Ab Rollout
3 Sets x 20 Reps
Dragon Flag
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Stability Ball Plank
3 Sets
