8 day PPL + Arms & Cardio
General
Intermediate
Machine strength
Plan Details
The 8 day PPL + Arms & Cardio routine by tygra is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine follows a 8 day cycle, with a 4 day split for exercise variety.
Routine detail
Day 1
Legs A
Est. 47 min
7 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 15 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 2
Push A
Est. 45 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 3
Pull A
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 15 Reps
Day 4
Arms A
Est. 44 min
6 exercises
Cable Standing Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Legs B
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 6
Push B
Est. 42 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Plank
3 Sets
Day 7
Pull B
Est. 46 min
7 exercises
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 15 Reps
Day 8
Arms B
Est. 46 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
