4 Day PPLG Split
General
Beginner
Machine strength
Plan Details
The 4 Day PPLG Split routine by SashMaster is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Push
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Barbell Military Press
2 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Day 2
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Day 3
Outside Cardio
Est. 0 min
1 exercise
Sprints, partner alternating exercises
3 Sets
Day 4
Pull
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Day 5
Boooootaaaayyyyyy!
Est. 0 min
6 exercises
Hack Squat
4 Sets x 12 Reps
Hip Thruster Machine
5 Sets x 12 Reps
Glute/Back Extensions
5 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Dumbbell Romanian deadlift
3 Sets x 12 Reps
Day 6
Inside Cardio
Est. 0 min
1 exercise
Aerobics
3 Sets
