PLS PPL 69
General
Intermediate
Machine strength
Plan Details
The PLS PPL 69 routine by Plseifert is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL 2x/wk, 6 days/wk w/ 1 off day. Push, Pull, Legs, Push, Pull, Legs, Off
Routine detail
Day 1
Pull 1
Est. 65 min
8 exercises
Barbell Deadlift
5 Sets x 7 Reps
Wide Grip Cable Pull
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Pullover
5 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Machine Back Extension
4 Sets x 15 Reps
Day 2
Push 1
Est. 62 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Sit-Up
1 Set x 50 Reps
Day 3
Legs 1
Est. 60 min
7 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Back Extension
4 Sets x 15 Reps
Day 4
Pull 2
Est. 53 min
8 exercises
T Bar Row
4 Sets x 12 Reps
Wide Grip Cable Pull
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Pullover
5 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Day 5
Push 2
Est. 62 min
8 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Machine Back Extension
4 Sets x 15 Reps
Day 6
Legs 2
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
