PPLPPL
General
Intermediate
Machine strength
Plan Details
The PPLPPL routine by pkghaz is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 62 min
7 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 2
Pull
Est. 53 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 52 min
6 exercises
Hack Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
