PPL 3 Day Plan
General
Beginner
Machine strength
Plan Details
The PPL 3 Day Plan routine by roboassassin is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Great 3-Day workout split
Routine detail
Day 1
Push (Chest and Tris)
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 2
Pull (Back and Bis)
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Day 3
Legs
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Day 4
Rest and Reset
Est. 0 min
0 exercises
This day is empty
