ppl stage 3
General
Beginner
Machine strength
Plan Details
The ppl stage 3 routine by LukeDeeker is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push 1
Est. 0 min
10 exercises
Barbell Bench Press
2 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Tue
Pull 1
Est. 0 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 20 Reps
Stability Ball Back Extension
3 Sets x 20 Reps
T Bar Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Wed
Legs 1
Est. 0 min
8 exercises
Barbell Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Jump Squat
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Thu
Push 2
Est. 0 min
8 exercises
Barbell Bench Press
8 Sets x 8 Reps
Cable Decline Chest Fly
8 Sets x 8 Reps
Barbell Military Press
8 Sets x 8 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Fri
Pull 2
Est. 0 min
10 exercises
Pull-Up
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Mountain Climber
3 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Sat
Legs 2
Est. 0 min
7 exercises
Barbell Deadlift
8 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Machine Leg Press
8 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 3 Reps
Machine Seated Leg Curl
3 Sets x 3 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
