Fitrupt PPL

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A Linear Progression Based PPL Routine

Designed by Somaditya Basak

URL: www.fitrupt.com/ppl

Workout Notes
On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set.

DO NOT perform AMRAP on bench and overhead press on the same day!

On push days, super set the tricep pushdown and overhead extensions with lateral raises.

Compound Lifts
Deadlift
Bench press
Squat
Barbell row
Overhead press

Substitutions
Pull ups can be substituted with pulldowns or chinups
See Reddit thread for additional substitutions

Warm-up
WW = working weight
Empty bar x10
50% WW x10
75% WW x5
90% WW x3

Pull - Day 1 10 exercises, 57 mins

Barbell Deadlift	1x reps	rest: 0s
Barbell Shrug	2x8 reps	rest: 90s
Weighted Pull-Up	3x6 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	4x20 reps	rest: 0s
Dumbbell Hammer Curl	2x12 reps	rest: 0s
Dumbbell Incline Curl	2x12 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	2x20 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	2x20 reps	rest: 90s
Weighted Side Bend	2x12 reps	rest: 90s

Push - Day 1 10 exercises, 48 mins

Barbell Bench Press	4x5 reps	rest: 0s
Barbell Bench Press	1x reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 0s
Dumbbell Lateral Raise	2x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	2x12 reps	rest: 0s
Dumbbell Lateral Raise	2x20 reps	rest: 0s
Cable Reverse Curl	2x20 reps	rest: 90s
Cable Behind the Back Wrist Curl	2x20 reps	rest: 90s

Legs - Day 1 7 exercises, 37 mins

Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x8 reps	rest: 0s
Machine Leg Press	3x10 reps	rest: 0s
Machine Leg Curl (Prone)	3x12 reps	rest: 0s
Machine Seated Calf Raise	4x12 reps	rest: 90s
Cable Kneeling Crunch	4x12 reps	rest: 90s

Pull - Day 2 11 exercises, 58 mins

Barbell Bent-Over Row	4x5 reps	rest: 0s
Barbell Bent-Over Row	1x0 reps	rest: 0s
Barbell Upright Row	2x8 reps	rest: 90s
Chin-Up	3x6 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 0s
Cable Rope Face Pull	4x20 reps	rest: 0s
Dumbbell Hammer Curl	2x12 reps	rest: 0s
Dumbbell Bicep Curl	2x12 reps	rest: 0s
Dumbbell Wrist Curl (Palms Up)	2x20 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	2x20 reps	rest: 90s
Cable Wood Chop	2x12 reps	rest: 90s

Push - Day 2 10 exercises, 46 mins

Barbell Military Press	4x5 reps	rest: 0s
Barbell Military Press	1x reps	rest: 0s
Barbell Incline Bench Press	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 0s
Dumbbell Lateral Raise	2x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	2x12 reps	rest: 0s
Dumbbell Lateral Raise	2x20 reps	rest: 0s
Barbell Reverse Curl	2x12 reps	rest: 90s
Barbell Wrist Curl (Posterior)	2x12 reps	rest: 90s

Legs - Day 2 7 exercises, 31 mins

Barbell Squat	2x5 reps	rest: 0s
Barbell Squat	1x reps	rest: 0s
Barbell Romanian Deadlift	3x8 reps	rest: 0s
Machine Leg Press	3x10 reps	rest: 0s
Machine Leg Curl (Prone)	3x12 reps	rest: 0s
Machine Calf Raise	4x12 reps	rest: 0s
Hanging Leg Raise	4x12 reps	rest: 90s