PPL (Block 1)
General
Beginner
Machine strength
Plan Details
The PPL (Block 1) routine is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
Routine detail
Day 1
Pull - 1
Est. 55 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 2
Leg 1
Est. 70 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Block Deadlifts
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Rotary Hip - Abduction
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Plank
3 Sets
Day 3
Push 1
Est. 58 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 4
Pull - 2
Est. 53 min
6 exercises
Pull-Up
5 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Low Row
3 Sets x 10 Reps
Rear Deltoid Fly
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 5
Leg - 2
Est. 71 min
8 exercises
Barbell Deadlift
5 Sets x 4 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Rotary Hip - Extension
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Day 6
Push - 2
Est. 53 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Spoto Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 7
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
