PPL 2023
General
Beginner
Machine strength
Plan Details
The PPL 2023 routine by SooperZebra is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ppl
Routine detail
Day 1
Push Day
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull Day
Est. 0 min
6 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 3
Leg Day
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 18 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
