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PPLA Workout Routine Overview

The document outlines a 3-day workout plan focusing on push, pull, and leg exercises. Each day includes multiple sets and repetitions for various exercises targeting different muscle groups. The plan emphasizes strength training with a mix of compound and isolation movements.

Uploaded by

Olle Karlsson
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86 views2 pages

PPLA Workout Routine Overview

The document outlines a 3-day workout plan focusing on push, pull, and leg exercises. Each day includes multiple sets and repetitions for various exercises targeting different muscle groups. The plan emphasizes strength training with a mix of compound and isolation movements.

Uploaded by

Olle Karlsson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Day 1

PUSH Set 1 Set 2


Bench Press x5 x5
OHP x10 x8
Incline Barbell Chest Press x8 x8
Lateral Raise x12 x12
Overhead Dumbbell Tricep Extension x10 x10
Dumbell Flys x10 x10
Skullcrushers x10 x10
Rear Delts Flys x12 x12
Abs x12-20 x12-20

Day 2
PULL Set 1 Set 2
Deadlifts x8 x8
Pull Ups x10 x10
Barbell Rows x10 x8
Pullovers x14 x12
Dumbell Row x10 x10
Barbell Curls x8 x8
Dumbbell Curls x10 x10
Bayesian Curls x10 x10

Day 3
LEGS Set 1 Set 2
Squats x10 x10
Stiff Leg Deadlifts x10 x10
Barbell Lunges x8 Each Leg x8 Each Leg
Dumbbell Step Up x8 Each Leg x8 Each Leg
Calves Raises on Leg Press x16 x16
Calf Machine x16 x16
Abs x12-20 x12-20
Set 3 Set 4
x5 x5
x8 x6
x8
x12 x12
x10
x10
x10
x12
x12-20

Set 3 Set 4
x8
x10
x8 x6
x10
x10
x8
x10
x10

Set 3 Set 4
x10
x8
x8 Each Leg
x8 Each Leg
x16
x16
x12-20 x12-20

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