PPL Julian Stefan
General
Beginner
Machine strength
Plan Details
The PPL Julian Stefan routine by StefanZH is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
For gym bros
Routine detail
Mon
Pull 1
Est. 0 min
8 exercises
Plank
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Tue
Push 1
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Egyptian Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Wed
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Thu
Push 2
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Egyptian Cable Lateral Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Fri
Pull 2
Est. 0 min
8 exercises
Plank
3 Sets
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Kneeling Cable Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
