The Gymmaxer’s PPL Split

[thecel]

Legs A

1. 4x5 Barbell Back Squat
2. 4x6 Barbell Romanian Deadlift
3. 3x10 Leg Extensions Machine
4. 3x10 Hamstring Curls Machine
5. 4x12 Calf Raises

Push A

1. 4x8 Dumbbell Flat Bench Press
2. 4x6 Barbell Overhead Press
3. 3x10 Weighted Dips
4. 3x12 Cable Crossovers
5. 3x12 Overhead Tricep Extensions

Pull A

1. 4x8 Barbell Yates Rows
2. 4x6 Weighted Pull-Ups
3. 4x12 Lateral Raises
4. 3x12 Rear Delts Reverse Barbell Raises
5. 3x10 Spider Curls

Legs B

1. 4x5 Barbell Front Squat
2. 4x4 Barbell Sumo Deadlift
3. 3x10-each-side Dumbbell Lunges
4. 3x10 Nordic Curls
5. 4x12 Calf Raises

Push B

1. 4x6 Barbell Flat Bench Press
2. 4x8 Dumbbell Overhead Press
3. 3x8 Dumbbell Incline Bench Press
4. 3x10 Machine Chest Fly
5. 3x10 Triceps Push-Downs

Pull B

1. 4x6 Weighted Chin-Ups
2. 4x8 Wide-Grip Cable Rows
3. 4x12 Lateral Raises
4. 3x10 Rear Delts Facepulls
5. 3x10 Dumbbell Twist Curls

 

[aBetterMii]

Dn rd

 

[Niklaus Mikaelson]

Legs A

1. 4x5 Barbell Back Squat
2. 4x6 Barbell Romanian Deadlift
3. 3x10 Leg Extensions Machine
4. 3x10 Hamstring Curls Machine
5. 4x12 Calf Raises

Push A

1. 4x8 Dumbbell Flat Bench Press
2. 4x6 Barbell Overhead Press
3. 3x10 Weighted Dips
4. 3x12 Cable Crossovers
5. 3x12 Overhead Tricep Extensions

Pull A

1. 4x8 Barbell Yates Rows
2. 4x6 Weighted Pull-Ups
3. 4x12 Lateral Raises
4. 3x12 Rear Delts Reverse Barbell Raises
5. 3x10 Spider Curls

Legs B

1. 4x5 Barbell Front Squat
2. 4x4 Barbell Sumo Deadlift
3. 3x10-each-side Dumbbell Lunges
4. 3x10 Nordic Curls
5. 4x12 Calf Raises

Push B

1. 4x6 Barbell Flat Bench Press
2. 4x8 Dumbbell Overhead Press
3. 3x8 Dumbbell Incline Bench Press
4. 3x10 Machine Chest Fly
5. 3x10 Triceps Push-Downs

Pull B

1. 4x6 Weighted Chin-Ups
2. 4x8 Wide-Grip Cable Rows
3. 4x12 Lateral Raises
4. 3x10 Rear Delts Facepulls
5. 3x10 Dumbbell Twist Curls

Quite good Bhai!

 

[Deleted member 22627]

Legs A

1. 4x5 Barbell Back Squat
2. 4x6 Barbell Romanian Deadlift
3. 3x10 Leg Extensions Machine
4. 3x10 Hamstring Curls Machine
5. 4x12 Calf Raises

Push A

1. 4x8 Dumbbell Flat Bench Press
2. 4x6 Barbell Overhead Press
3. 3x10 Weighted Dips
4. 3x12 Cable Crossovers
5. 3x12 Overhead Tricep Extensions

Pull A

1. 4x8 Barbell Yates Rows
2. 4x6 Weighted Pull-Ups
3. 4x12 Lateral Raises
4. 3x12 Rear Delts Reverse Barbell Raises
5. 3x10 Spider Curls

Legs B

1. 4x5 Barbell Front Squat
2. 4x4 Barbell Sumo Deadlift
3. 3x10-each-side Dumbbell Lunges
4. 3x10 Nordic Curls
5. 4x12 Calf Raises

Push B

1. 4x6 Barbell Flat Bench Press
2. 4x8 Dumbbell Overhead Press
3. 3x8 Dumbbell Incline Bench Press
4. 3x10 Machine Chest Fly
5. 3x10 Triceps Push-Downs

Pull B

1. 4x6 Weighted Chin-Ups
2. 4x8 Wide-Grip Cable Rows
3. 4x12 Lateral Raises
4. 3x10 Rear Delts Facepulls
5. 3x10 Dumbbell Twist Curls

I like it.

 

[mug]

updated here will try tm