PPL Gym
Sport
Advanced
Machine strength
Plan Details
The PPL Gym routine by RaphaelKl is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Sportland
Routine detail
Day 1
Push Day
Est. 0 min
22 exercises
Barbell Bench Press
8 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Shoulder Press
6 Sets x 12 Reps
Landmine row to press
4 Sets x 10 Reps
Landmine Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Kettlebell One-Arm Split Jerk
3 Sets x 10 Reps
Kettlebell One-Arm Para Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Pull Day
Est. 0 min
17 exercises
Pull-Up
4 Sets x 10 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dual Handle Lat Pull Down
3 Sets x 10 Reps
Dual Handle Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Clean
4 Sets x 10 Reps
Barbell Landmine One-Arm Row
3 Sets x 10 Reps
Day 3
Leg Day
Est. 0 min
17 exercises
Barbell Squat
6 Sets x 8 Reps
Hex Bar Deadlift
6 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Sled Push
3 Sets x 1 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Sled Reverse Walk (up and down)
3 Sets x 8 Reps
Sled Reverse Walk + Push
2 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Barbell Squat Jump
3 Sets x 10 Reps
Explosive Split Squats
3 Sets x 10 Reps
Nordic Hamstring Curl
3 Sets x 10 Reps
Box Jumps
3 Sets x 10 Reps
Sled Push
2 Sets x 10 Reps
Sling Split Squat
4 Sets x 10 Reps
