Gary Jenkins PPLUP
General
Beginner
Machine strength
Plan Details
The Gary Jenkins PPLUP routine by georgefitt is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 50 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Tue
Workout 2
Est. 57 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Wed
Workout 3
Est. 41 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Thu
Workout 4
Est. 63 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Fri
Workout 5
Est. 50 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
