intermediate PPL Split
General
Intermediate
Machine strength
Plan Details
The intermediate PPL Split routine by ZDupin is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Intermediate 3-day PPL split. I added duplicate exercises for Push (day 1) to swap out in case barbells are taken.
Routine detail
Day 1
Push 1
Est. 76 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Pallof Press
3 Sets
Push-Up
3 Sets x 12 Reps
Day 2
Pull 1
Est. 53 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Plank
3 Sets
Day 3
Legs 1
Est. 50 min
7 exercises
Trap Bar Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Raised Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
