PPL/UL
General
Beginner
Machine strength
Plan Details
The PPL/UL routine by Codyburkett92 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a hybrid of PPL and Upper/Lower. Add cardio if you want on rest days as well as more core training. Can be changed to P/P/L/Rest/Upper/Lower/Rest.
Routine detail
Day 1
Legs
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 2
Push
Est. 0 min
7 exercises
Push-Up
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell skull crusher
3 Sets x 10 Reps
Day 3
Pull
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Day 4
Lower
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 5
Upper
Est. 0 min
8 exercises
Dip
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
