PPL - bengtsson
General
Beginner
Machine strength
Plan Details
The PPL - bengtsson routine by johan06 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
push pull legs workout scheme - 3 days. 6 - 8 reps. for personal use only. use with own risk.
Routine detail
Mon
Workout Day #2
Est. 68 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Any
legs
Est. 47 min
4 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Hack Squat
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Any
Workout Day #1
Est. 67 min
6 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Shoulder Press
5 Sets x 6 Reps
Dip
5 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
