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Complete PPL Workout Plan

The document outlines a complete Push/Pull/Legs (PPL) workout plan for a week, detailing exercises for each day. It includes specific exercises, sets, and repetitions for push days focusing on chest, shoulders, and triceps; pull days targeting back and biceps; and leg days for quads, hamstrings, calves, and glutes. The plan is structured to repeat the same workouts on Friday, Saturday, and Sunday as the earlier days of the week.

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105 views2 pages

Complete PPL Workout Plan

The document outlines a complete Push/Pull/Legs (PPL) workout plan for a week, detailing exercises for each day. It includes specific exercises, sets, and repetitions for push days focusing on chest, shoulders, and triceps; pull days targeting back and biceps; and leg days for quads, hamstrings, calves, and glutes. The plan is structured to repeat the same workouts on Friday, Saturday, and Sunday as the earlier days of the week.

Uploaded by

bhaveshrajwaniking
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Complete Push/Pull/Legs (PPL) Workout Plan

Tuesday: Push Day (Chest, Shoulders, Triceps + Extra Arms)


- Flat Bench Press - 4 sets of 6-8 reps
- Incline Dumbbell Press - 3 sets of 8-10 reps
- Seated Shoulder Press (Dumbbell/Barbell) - 3 sets of 8-10 reps
- Lateral Raises - 3 sets of 12-15 reps
- Close-Grip Bench Press - 4 sets of 8-10 reps
- Overhead Dumbbell Triceps Extension - 3 sets of 10-12 reps
- Cable Pushdowns - 4 sets of 12-15 reps
- EZ Bar Skull Crushers - 3 sets of 10-12 reps (Extra Triceps Volume)

Wednesday: Pull Day (Back, Biceps + Full Abs)


- Deadlifts - 4 sets of 5-6 reps
- Pull-Ups - 3 sets of 8-10 reps
- Bent Over Rows (Barbell/Dumbbell) - 3 sets of 8-10 reps
- Lat Pulldowns - 3 sets of 10-12 reps
- Barbell Curls - 4 sets of 8-10 reps
- Incline Dumbbell Curls - 3 sets of 10-12 reps
- Hammer Curls - 4 sets of 10-12 reps
- Cable Rope Curls - 3 sets of 12-15 reps (Extra Biceps Volume)
- Hanging Leg Raises - 4 sets of 15 reps
- Cable Crunches - 3 sets of 15 reps
- Planks - 3 sets of 45 seconds

Thursday: Leg Day (Quads, Hamstrings, Calves, Glutes + Core/Obliques)


- Squats - 4 sets of 6-8 reps
- Leg Press - 3 sets of 10-12 reps
- Romanian Deadlifts - 3 sets of 8-10 reps
- Leg Curls - 3 sets of 12-15 reps
- Calf Raises - 4 sets of 12-15 reps
- Glute Bridges - 3 sets of 10-12 reps
- Russian Twists - 3 sets of 20 reps
- Side Planks - 3 sets of 30 seconds each side

Friday: Push Day (Same as Tuesday)


Saturday: Pull Day (Same as Wednesday)

Sunday: Leg Day (Same as Thursday)

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