SPARTAN PPL SPLIT
Cutting
Intermediate
Machine strength
Plan Details
The SPARTAN PPL SPLIT routine by Woozypictures is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 day PPL split for office workers, good pump and great results overall, I've been using this for some time.
Routine detail
Mon
PUSH (Chest / Shoulders / Triceps)
Est. 71 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Wed
PULL (Back / Biceps / Delts)
Est. 78 min
12 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
LEGS (Legs / Mobility)
Est. 62 min
10 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Any
CORE (Abs)
Est. 25 min
16 exercises
Star Jump
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Crunch
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Cobra
1 Set
Back Stretch
1 Set x 10 Reps
Back Stretch
1 Set x 10 Reps
