PPL - Version 2
General
Beginner
Machine strength
Plan Details
The PPL - Version 2 routine by Beast_23 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push - Power
Est. 80 min
10 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 2
Pull - Volume
Est. 55 min
6 exercises
Weighted Pull-Up
4 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
2 Sets x 15 Reps
Day 3
Legs
Est. 60 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 4
Push - Volume
Est. 70 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Push-Up
2 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Day 5
Pull - Power
Est. 55 min
8 exercises
T Bar Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
2 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 12 Reps
