5-DAYS COSTUMISED PPL
General
Intermediate
Machine strength
Plan Details
The 5-DAYS COSTUMISED PPL routine by Sohaibos is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A workout for people who want 2 rest days and prioritize the upper body over the lower body without skipping it.
Routine detail
Day 1
Push 1
Est. 75 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Day 2
Pull 1
Est. 86 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 54 min
5 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Push 2
Est. 61 min
5 exercises
Machine Assisted Dip
5 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 5
Pull 2
Est. 61 min
5 exercises
Machine Assisted Pull-Up
5 Sets x 12 Reps
Lat Pulldown (small handle)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
