PPL 3/wk 4.0
General
Intermediate
Machine strength
Plan Details
The PPL 3/wk 4.0 routine by mxthua is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL 3/week, 6 days 2 sets to failure
Routine detail
Day 1
Push 1
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Day 3
Leg 1
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 4
Push 2
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 10 Reps
Push-Up (Close Hand)
1 Set x 10 Reps
Day 5
Pull 2
Est. 0 min
7 exercises
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
