PPL 101 - Damien Patrick
General
Intermediate
Machine strength
Plan Details
The PPL 101 - Damien Patrick routine by tgcatsby is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL routine
Routine detail
Day 1
Push - A
Est. 89 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
High Cable Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Seated Rear Delt Fly
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 2
Pull - A
Est. 65 min
8 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Lat Pressdown
3 Sets x 8 Reps
Seated to Standing Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
6 Sets x 8 Reps
Mid-ISO Cable Curl
4 Sets x 8 Reps
Day 3
Legs
Est. 58 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Split Squat
3 Sets x 8 Reps
DB Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 4
Push - B
Est. 89 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
High Cable Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Seated Rear Delt Fly
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 5
Pull - B
Est. 65 min
8 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Lat Pressdown
3 Sets x 8 Reps
Seated to Standing Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
6 Sets x 8 Reps
Mid-ISO Cable Curl
4 Sets x 8 Reps
Day 6
Legs
Est. 58 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Split Squat
3 Sets x 8 Reps
DB Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
