PPL ABC
General
Advanced
None
Plan Details
The PPL ABC routine by dt.moore. is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 46 min
8 exercises
Bench Press
3 Sets x 8 Reps
Overhead Press
3 Sets x 8 Reps
Incline Dumbbell Press
3 Sets x 8 Reps
Tricep Pushdown
3 Sets x 8 Reps
Pec Dec
3 Sets x 8 Reps
Lateral Raises
3 Sets x 8 Reps
Skullcrushers
3 Sets x 8 Reps
Dips
3 Sets x 8 Reps
Day 2
Pull A
Est. 46 min
8 exercises
Deadlift
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Lat Pulldown
3 Sets x 8 Reps
Reverse Grip Low Row
3 Sets x 8 Reps
Rack Pulls
3 Sets x 8 Reps
Straight Arm Pushdowns
3 Sets x 8 Reps
Barbell Curls
3 Sets x 8 Reps
Dumbbell High Pulls
3 Sets x 8 Reps
Day 3
Legs A
Est. 46 min
8 exercises
Squat
3 Sets x 8 Reps
Barbell Lunges
3 Sets x 8 Reps
Low Leg Press
3 Sets x 8 Reps
Back Extensions
3 Sets x 8 Reps
Leg Press Calf Raise
3 Sets x 8 Reps
Leg Extensions
3 Sets x 8 Reps
Leg Curls
3 Sets x 8 Reps
Seated Calf Raise
3 Sets x 8 Reps
Day 4
Push B
Est. 46 min
8 exercises
Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Hammer Strength Incline Press
3 Sets x 8 Reps
Tricep Pushdown
3 Sets x 8 Reps
Cable Flys
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Overhead Dumbbell Tricep Extensions
3 Sets x 8 Reps
Pushups
3 Sets x 8 Reps
Day 5
Pull B
Est. 46 min
8 exercises
Deadlift
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Lat Pulldown
3 Sets x 8 Reps
T Bar Rows
3 Sets x 8 Reps
Trap Bar Shrugs
3 Sets x 8 Reps
Chainsaws
3 Sets x 8 Reps
Barbell Curls
3 Sets x 8 Reps
EZ Curls
3 Sets x 8 Reps
Day 6
Legs B
Est. 46 min
8 exercises
Squat
3 Sets x 8 Reps
RDL
3 Sets x 8 Reps
Glute Thrusts
3 Sets x 8 Reps
High Leg Press
3 Sets x 8 Reps
Leg Press Calf Raise
3 Sets x 8 Reps
Leg Extensions
3 Sets x 8 Reps
Leg Curls
3 Sets x 8 Reps
Seated Calf Raise
3 Sets x 8 Reps
Day 7
Push C
Est. 46 min
8 exercises
Dumbbell Bench
3 Sets x 8 Reps
Overhead Press
3 Sets x 8 Reps
Decline Bench
3 Sets x 8 Reps
Tricep Pushdown
3 Sets x 8 Reps
Incline Dumbbell Flys
3 Sets x 8 Reps
Lateral Raises
3 Sets x 8 Reps
Overhead Cable Tricep Extensions
3 Sets x 8 Reps
Pushups
3 Sets x 8 Reps
Day 8
Pull C
Est. 46 min
8 exercises
Deadlift
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Lat Pulldown
3 Sets x 8 Reps
Low Row
3 Sets x 8 Reps
Machine Deadlift Shrugs
3 Sets x 8 Reps
Face Pulls
3 Sets x 8 Reps
Barbell Curls
3 Sets x 8 Reps
Dumbbell Curls
3 Sets x 8 Reps
Day 9
Legs C
Est. 46 min
8 exercises
Squat
3 Sets x 8 Reps
Hip Thrusts
3 Sets x 8 Reps
RDL
3 Sets x 8 Reps
High Leg Press
3 Sets x 8 Reps
Leg Press Calf Raise
3 Sets x 8 Reps
Leg Curls
3 Sets x 8 Reps
Leg Extensions
3 Sets x 8 Reps
Seated Calf Raise
3 Sets x 8 Reps
