Simple PPL
General
Intermediate
Machine strength
Plan Details
The Simple PPL routine by najibz is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ez
Routine detail
Mon
Push A
Est. 0 min
5 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Leaning Cable Lateral Raises
4 Sets x 10 Reps
Tue
Pull A
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Wed
Legs A
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Suit case Carry
3 Sets
Thu
Push B
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
DB Skull Crushers
4 Sets x 8 Reps
Leaning Cable Lateral Raises
4 Sets x 10 Reps
Fri
Pull B
Est. 0 min
7 exercises
Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Revese Wrist Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Sat
Legs + Tricep
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Weighted Hanging Knee Raise
4 Sets x 8 Reps
Leaning Cable Lateral Raises
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
