2/3 PPL by Luke
General
Intermediate
Machine strength
Plan Details
The 2/3 PPL by Luke routine by googz135 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3 day per week program where each day you perform 2/3 of full body. Each workout you will do two of Push/Pull/Legs. There are 6 days, to be completed over a 2 week cycle.
Routine detail
Day 1
Pull-push
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Day 2
Legs-push
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Day 3
Pull-legs
Est. 0 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Day 4
Push-pull
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Day 5
Legs-pull
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Day 6
Push-legs
Est. 0 min
7 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
