Chloe and Liam PPL FT
General
Intermediate
None
Plan Details
The Chloe and Liam PPL FT routine by flaouna is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ppl
Routine detail
Day 1
Pull Monday
Est. 0 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 2
Legs Tuesday
Est. 0 min
6 exercises
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Day 3
Shoulders Wednesday
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 4
Chest Triceps Thursday
Est. 0 min
6 exercises
Machine Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Day 5
Pull Friday
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Crossover Row
3 Sets x 12 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 6
Legs Saturday
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Pendulum Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
