PPL SPLIT
Cutting
Intermediate
Machine strength
Plan Details
The PPL SPLIT routine by foodisyum is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
bodybuilding 3 day gym one day home split for muscle gain and fat loss. 4 day total no uncommon gym equipment
Routine detail
Tue
Push
Est. 50 min
7 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dip
3 Sets x 5 Reps
Thu
Core
Est. 44 min
6 exercises
Plank
4 Sets
Crunch
5 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 20 Reps
Fri
Pull
Est. 65 min
8 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
One-Arm Hang
3 Sets
Barbell Curl
4 Sets x 12 Reps
Sun
Legs and core
Est. 59 min
11 exercises
Step Machine
1 Set
Barbell Squat
8 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
