PPL (Push/Pull/Legs)
My personal favorite, and this is the routine I currently follow. Feel free to copy, make adjustments, or edits in your notes app. I reccomend tracking weight used, to assist with progressive overload.
Push day:
Keep weight heavy enough to barely complete the last rep in each set, but not so heavy you cannot keep proper form. Rest a minimum of 1 minute between sets, and 2 minutes after each failed set.
▩ Incline Bench Press (Smith Machine or Barbell)
/// 4 sets of 8-12 reps
▩ Flat Bench Press (Dumbell or Plate Machine)
/// 3 sets to Failure
▩ Decline Barbell Bench
/// 3 sets of 8-12 reps
▩Overhead Press (Machine)
/// 4 sets of 8-12 reps
▩ Tricep Pushdown (Rope or Bar)
/// 3 sets to Failure
▩ Lateral Raises (Dumbells)
/// 3 sets 10-15 reps
/// 1 set to failure
▩ Pec Deck
/// 3 sets of 8-12 reps
▩ Weighted Dips
/// 3 sets to Failure
Pull day:
Same instructions as push day regarding weight and rest.
▩ Lat Pull Downs
/// 4 sets to Failure
▩ Machine Low Row
/// 3 sets to 8-12
▩ Rear Delt Fly (Pec Deck)
/// 3 sets of 15 reps
▩ Preacher Curl (Plate Loaded Machine)
/// 3 sets of 8-12 reps
/// 1 set to failure
▩ Cable Hammer Curl
/// 3 sets to Failure
▩ Reclined Bicep Curl
/// 3 sets of 8-12 reps
▩ Forearm Cable Curl
/// 3 sets of 15-20 reps
Leg day:
Same instructions as push day regarding weight and rest.
▩ V Squats (Machine)
/// 4 sets of 8-12 reps
/// 2 sets to failure
▩ Leg Press
/// 4 sets of 8-12 reps
▩ Leg Extensions
/// 3 sets to failure
▩ Hamstring Curls
/// 3 sets of 8-12 reps
▩ Calf Raises (Seated)
/// 4 sets of 15-20 reps
▩ Bulgarian Split Squats (Machine)
/// 3 sets to failure
My personal favorite, and this is the routine I currently follow. Feel free to copy, make adjustments, or edits in your notes app. I reccomend tracking weight used, to assist with progressive overload.
Push day:
Keep weight heavy enough to barely complete the last rep in each set, but not so heavy you cannot keep proper form. Rest a minimum of 1 minute between sets, and 2 minutes after each failed set.
▩ Incline Bench Press (Smith Machine or Barbell)
/// 4 sets of 8-12 reps
▩ Flat Bench Press (Dumbell or Plate Machine)
/// 3 sets to Failure
▩ Decline Barbell Bench
/// 3 sets of 8-12 reps
▩Overhead Press (Machine)
/// 4 sets of 8-12 reps
▩ Tricep Pushdown (Rope or Bar)
/// 3 sets to Failure
▩ Lateral Raises (Dumbells)
/// 3 sets 10-15 reps
/// 1 set to failure
▩ Pec Deck
/// 3 sets of 8-12 reps
▩ Weighted Dips
/// 3 sets to Failure
Pull day:
Same instructions as push day regarding weight and rest.
▩ Lat Pull Downs
/// 4 sets to Failure
▩ Machine Low Row
/// 3 sets to 8-12
▩ Rear Delt Fly (Pec Deck)
/// 3 sets of 15 reps
▩ Preacher Curl (Plate Loaded Machine)
/// 3 sets of 8-12 reps
/// 1 set to failure
▩ Cable Hammer Curl
/// 3 sets to Failure
▩ Reclined Bicep Curl
/// 3 sets of 8-12 reps
▩ Forearm Cable Curl
/// 3 sets of 15-20 reps
Leg day:
Same instructions as push day regarding weight and rest.
▩ V Squats (Machine)
/// 4 sets of 8-12 reps
/// 2 sets to failure
▩ Leg Press
/// 4 sets of 8-12 reps
▩ Leg Extensions
/// 3 sets to failure
▩ Hamstring Curls
/// 3 sets of 8-12 reps
▩ Calf Raises (Seated)
/// 4 sets of 15-20 reps
▩ Bulgarian Split Squats (Machine)
/// 3 sets to failure
