Athlean X PPL (modified)
Cutting
Intermediate
Machine strength
Plan Details
The Athlean X PPL (modified) routine by CraigPharaoh is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 day workout for health. I used a modified version from athlean x because I'm fat and old and I can't do some of the stuff that Jeff uses :/
Routine detail
Day 1
Pull 1
Est. 45 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 2
Push 1
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable High Cross-Over
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Day 3
Legs
Est. 43 min
6 exercises
Machine Single-Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Rear Kick
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Pull 2
Est. 49 min
7 exercises
Dumbbell Deadlift
3 Sets x 5 Reps
Dumbell gorilla rows
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
Push 2
Est. 44 min
6 exercises
Barbell Shoulder Press
4 Sets x 6 Reps
Cable Underhand Grip Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
