DeepSeek PPL*
General
Beginner
None
Plan Details
The DeepSeek PPL* routine by dkdnpj is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit
Routine detail
Mon
Pull Exercise 1
Est. 0 min
7 exercises
Pull-Up
3 Sets x 7,5,5 Reps
Barbell Bent-Over Row
3 Sets x 15,12,12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15,12,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,10 Reps
Leverage Machine High Row
3 Sets x 18,12,0 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Machine Reverse Fly
3 Sets x 12,10,9 Reps
Tue
Push Exercise 1
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12,10,10,8 Reps
Cable Cross-Over
4 Sets x 15,12,10,10 Reps
Barbell Seated Press
4 Sets x 15,12,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Barbell Upright Row
3 Sets x 15,12,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,10,8 Reps
Wed
Leg Exercise 2
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 14,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Press
4 Sets x 15,12,10,8 Reps
Calf Press On Leg Press
3 Sets x 20,15,12 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15,15,10,0 Reps
Thu
Pull Exercise 2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 12,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,10,9,10 Reps
Leverage Machine Iso Row
3 Sets x 15,12,10 Reps
Barbell Curl
4 Sets x 15,15,12,10 Reps
Dumbbell Incline Curl
3 Sets x 15,12,10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15,12,10 Reps
Cable Rope Face Pull
3 Sets x 15,12,10 Reps
Fri
Push Exercise 2
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,12,0 Reps
Cable Lateral Raise
3 Sets x 12,15,12 Reps
Cable Front Raise
3 Sets x 12,10,10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15,12,10 Reps
Leverage Incline Chest Press
4 Sets x 14,12,10,0 Reps
Sun
Leg Exercise 1
Est. 0 min
7 exercises
Barbell Hip Thrust
3 Sets x 15,12,10 Reps
Hack Squat
3 Sets x 12,12,10 Reps
Barbell Lunge
3 Sets x 20 Reps
Dumbbell Romanian Deadlift
3 Sets
Single-Leg Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Barbell Reverse Curl
3 Sets x 15,12,12 Reps
