PPL/ Upper Split
General
Intermediate
Dumbbell
Plan Details
The PPL/ Upper Split routine by LJ36265 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 4 day split. It’s a PPL with extra upper body day. It will be an 12 week program to for weight loss and muscle building. It is a two part revolving program. There is a part A which will be week 1, 3, 5, 7, 9 & 11. Part B will be week 2, 4, 6, 8, 10, & 12. There will be an optional 5 day that is Ab/ Core work. You can do it with either part A or B. So one week will have two off days and the next will have 3.
Routine detail
Mon
Push Day A
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Mon
Push Day B
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Underhand Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Tue
Pull Day A
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Chest supported dumbbell row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Tue
Pull Day B
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Chest supported dumbbell row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell High Pull
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Wed
Leg Day B
Est. 0 min
4 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Wed
Leg Day A
Est. 0 min
4 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Thu
Upper Body A
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Thu
Upper Body Day B
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Fri
Ab/ Core
Est. 0 min
6 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Plank
4 Sets
