PPL 3/wk 3.0
General
Intermediate
Machine strength
Plan Details
The PPL 3/wk 3.0 routine by mxthua is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL 3/week, 6 days 2 sets to failure
Routine detail
Day 1
Push 1
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Tricep Stretch
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 3
Leg 1
Est. 0 min
9 exercises
Machine Calf Raise
4 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deep Squat
2 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 4
Push 2
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 10 Reps
Barbell JM Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate Front Raise
2 Sets x 12 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Day 5
Pull 2
Est. 0 min
8 exercises
Cable One-Arm Lat Pulldown
5 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
9 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
