01 - PPL
General
Intermediate
Barbell
Plan Details
The 01 - PPL routine by sebastian.nor is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Pull Push Legs
Routine detail
Any
02 - Push 1
Est. 54 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Weight Plate High Front Raise
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Any
01 - Pull 1
Est. 49 min
5 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Any
05 - Push 2
Est. 55 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
04 - Pull 2
Est. 54 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Any
03 - Legs 1
Est. 36 min
4 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Glute Master
4 Sets x 10 Reps
