4 Day PPL Split - Spring 2023
General
Intermediate
Machine strength
Plan Details
The 4 Day PPL Split - Spring 2023 routine by devonflarity is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL x4
Routine detail
Any
New Workout
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
New Workout
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
New Workout
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 24 Reps
Any
New Workout
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 15 Reps
