Researched PPL
General
Beginner
Machine strength
Plan Details
The Researched PPL routine by ETHAN_25 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
#1 Push (Chest)
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Day 2
#2 Pull (Back)
Est. 50 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 3
#3 Legs
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 4
#4 Push (Delts)
Est. 58 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 5
#5 Pull (Bicep)
Est. 42 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Day 6
#6 Cardio
Est. 38 min
6 exercises
Walking
1 Set
Treadmill Running
1 Set
Weight Plate Neck Flexion (Supine)
4 Sets x 10 Reps
Weight Plate Neck Extension (Prone)
4 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
