PPLPPLR
General
Beginner
Machine strength
Plan Details
The PPLPPLR routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Mon Thu : PULL
Est. 65 min
6 exercises
Dumbbell Deadlift
5 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 20 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 20 Reps
Any
Tue Fri : PUSH
Est. 67 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Any
Wed Sat : LEGS
Est. 46 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
