5 day PPL - JEFIT

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5 day PPL - JEFIT

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5 day PPL

General

Intermediate

Machine strength

Plan Details

The 5 day PPL routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Pull - biceps and back Push - triceps and chest Legs - legs & shoulders Pull - Push - Legs - Pull - Push - rest/cardio - rest/cardio includes compound lifts

Routine detail

Mon

Pull day 1

Est. 92 min

13 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 8 Reps

Crunch Demonstration

Crunch

1 Set x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

1 Set x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

1 Set x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Tue

Push Day 1

Est. 82 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Wed

Legs and shoulders

Est. 73 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Thu

Pull day 2

Est. 67 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 8 Reps

Fri

Push day 2

Est. 67 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 8 Reps