Reddit PPL
General
Beginner
Machine strength
Plan Details
The Reddit PPL routine by sammy36 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pull 1
Est. 87 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Push 1
Est. 98 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
Legs
Est. 72 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Pull 2
Est. 120 min
8 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 5
Push 2
Est. 86 min
9 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 6
Legs
Est. 75 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 5 Reps
Day 7
Pull 3
Est. 75 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
