PPL 3/wk 4.0

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

PPL 3/week, 6 days 2 sets to failure

Push 1 5 exercises, 0 min

Dumbbell Incline Bench Press	4x8 reps	rest: 105s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
Cable Mid Chest Crossover	3x10 reps	rest: 75s
Cable Lateral Raise	3x8 reps	rest: 75s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 75s

Pull 1 6 exercises, 0 min

Leg 1 5 exercises, 0 min

Barbell Squat	5x6 reps	rest: 120s
Machine Seated Leg Curl	4x10 reps	rest: 75s
Machine Leg Extension	3x10 reps	rest: 75s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s

Push 2 6 exercises, 0 min

Barbell Bench Press	5x6 reps	rest: 105s
Barbell Upright Row	4x8 reps	rest: 90s
Cable Lower Chest Raise	3x8 reps	rest: 75s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	2x10 reps	rest: 60s
Push-Up (Close Hand)	1x10 reps	rest: 60s

Pull 2 7 exercises, 0 min

Cable One-Arm Lat Pulldown	4x8 reps	rest: 75s
Dumbbell Bicep Curl (Reverse Grip)	3x10 reps	rest: 75s
Dumbbell One-Arm Row	2x8 reps	rest: 75s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Pullover	2x10 reps	rest: 60s
Dumbbell Bicep Curl	1x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	2x10 reps	rest: 60s

Legs 2 6 exercises, 0 min