PPL 3/wk 3.1
General
Intermediate
Machine strength
Plan Details
The PPL 3/wk 3.1 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
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Day 2
Pull 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
1 Set x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 3
Leg 1
Est. 0 min
9 exercises
Machine Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Hack Squat
3 Sets x 5 Reps
Hack Squat (Narrow Stance)
1 Set x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Posterior Tibialis Stretch
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 4
Push 2
Est. 0 min
8 exercises
Dumbbell Decline Bench Press
5 Sets x 8 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 12 Reps
Dumbbell Lateral Raise
2 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 8 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Cable Rope Pullover (Supine)
2 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
10 exercises
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Parallel Bar Leg Raise
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Posterior Tibialis Stretch
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
