AG PPL Split

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5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Gains Mf

Workout 1 8 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dip	4x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Workout 2 7 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	3x8 reps	rest: 60s

Workout 3 8 exercises, 0 min

Workout 4 7 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Deltoid Raise	3x8 reps	rest: 60s

Workout 5 9 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Rear Delt Row	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	3x8 reps	rest: 60s
Walking	1x8 reps • 1800s	rest: 0s