PPL Strength/mobility
General
Advanced
Machine strength
Plan Details
The PPL Strength/mobility routine by lincolntimoteo is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
PPL strength/mobility including warm up. 3 days are focused more on strength and 3 on strength hypertrophy. Strength and hypertrophy days alternate.
Routine detail
Mon
Workout Day #1
Est. 62 min
10 exercises
Cable Internal Rotation
1 Set x 15 Reps
Cable External Rotation
1 Set x 15 Reps
Push-Up
1 Set x 8 Reps
Barbell Bench Press
1 Set
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Chest and Shoulder Stretch
2 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
1 Set x 8 Reps
Tue
Workout Day #2
Est. 56 min
8 exercises
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Front Incline Raise
2 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 15 Reps
Dumbbell Pullover
1 Set x 8 Reps
Wed
Workout Day #3
Est. 116 min
11 exercises
Walking
1 Set
Dumbbell Stiff-Leg Deadlift
2 Sets x 5 Reps
World's Greatest Stretch
1 Set x 8 Reps
Kettlebell Pistol Squat
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 6 Reps
Box Jump Multiple Response
4 Sets x 4 Reps
Barbell Deadlift
2 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 8 Reps
Thu
4
Est. 68 min
10 exercises
Cable Internal Rotation
1 Set x 20 Reps
Cable External Rotation
1 Set x 20 Reps
Push-Up
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Fri
5
Est. 118 min
7 exercises
Rowing
1 Set
Barbell Romanian Deadlift
4 Sets x 6 Reps
Weighted Pull-Up
5 Sets x 5 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Sun
6
Est. 112 min
10 exercises
Walking
1 Set
Barbell Stiff-Leg Deadlift
2 Sets x 5 Reps
World's Greatest Stretch
1 Set x 8 Reps
Barbell Bench Squat
4 Sets x 8 Reps
Single-Leg Stride Jump
4 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 8 Reps
