PPL (Block 1)

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

New PPL routine by me, Thea.

Block 1:
Targeting higher volumes to work with high training frequency.
All body parts are trained twice a week.
Lots of supplementary exercises for your main strong lifts.

Block 2:
Less volume, more strength driven rep ratios with high frequency.
Less supplementary exercises and drilling more main compounds to target stronger form.

6 days/week + optional cardio day

Day 1 - Pull
Day 2 - Leg +abs
Day 3 - Push

Day 4 - Pull
Day 5 - Leg +abs
Day 6 - Push

Pull - 1 6 exercises, 55 mins

Barbell Bent-Over Row	5x5 reps	rest: 120s
Chin-Up	4x8 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s
Cable Rope Face Pull	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s

Leg 1 8 exercises, 1 hr 9 mins

Barbell Squat	5x5 reps	rest: 150s
	4x8 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Machine Single-Leg Curl	3x10 reps	rest: 90s
Machine Seated Calf Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Push 1 6 exercises, 58 mins

Barbell Bench Press	5x5 reps	rest: 150s
Barbell Military Press	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Weight Plate High Front Raise	3x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s

Pull - 2 6 exercises, 53 mins

Pull-Up	5x7 reps	rest: 120s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s

Leg - 2 8 exercises, 1 hr 10 mins

Barbell Deadlift	5x4 reps	rest: 150s
Barbell Front Squat	4x8 reps	rest: 90s
Barbell Hip Thrust	3x10 reps	rest: 90s
Machine Single-Leg Extension	3x10 reps	rest: 90s
Dumbbell Calf Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 60s

Push - 2 6 exercises, 53 mins

Barbell Military Press	5x5 reps	rest: 120s
	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Leverage Incline Chest Press	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s