PPL PLAN
General
Advanced
Machine strength
Plan Details
The PPL PLAN routine by zayn-rain is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine is created for maximum gains with a focus on compound exercises, during a bulking period.
Routine detail
Mon
PUSH A (CHEST, TRI)
Est. 0 min
11 exercises
Machine Inner Chest Press
6 Sets x 8 Reps
Barbell Bench Press
9 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Fly
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 15 Reps
Elliptical Training
1 Set
Tue
PULL A (BACK, TRAPS, BI)
Est. 0 min
12 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Elliptical Training
3 Sets
Wed
LEGS A (QUADS, HAMS, SHOUL)
Est. 0 min
12 exercises
Machine Shoulder Press
8 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Decline Crunch
5 Sets x 15 Reps
Thu
PUSH B (CHEST, TRI)
Est. 0 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
6 Sets x 8 Reps
Cable Mid Chest Crossover
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Machine Fly
5 Sets x 8 Reps
Fri
PULL B (BACK, TRAPS, BI)
Est. 0 min
11 exercises
Barbell Snatch Deadlift
6 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Elliptical Training
3 Sets
Sat
LEG B (QUADS, HAMS, SHOUL)
Est. 0 min
12 exercises
Machine Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Squat
6 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Any
New Workout
Est. 0 min
1 exercise
Elliptical Training
3 Sets
