PPL 2.0*
General
Intermediate
Machine strength
Plan Details
The PPL 2.0* routine by shepherdalex is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL 2.0
Routine detail
Day 1
Push 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 2
Pull 1
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Push 2
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 5
Pull 2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Day 6
Legs 2
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
