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Full Weekly Workout Plan PPL Cardio Core

The document outlines a weekly gym workout plan consisting of a Push-Pull-Legs (PPL) structure combined with cardio and core exercises. Each day focuses on specific muscle groups and includes warm-up routines, main exercises, and finisher workouts. The plan also incorporates active recovery on Sundays to promote overall fitness and recovery.

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karan saxena
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9 views2 pages

Full Weekly Workout Plan PPL Cardio Core

The document outlines a weekly gym workout plan consisting of a Push-Pull-Legs (PPL) structure combined with cardio and core exercises. Each day focuses on specific muscle groups and includes warm-up routines, main exercises, and finisher workouts. The plan also incorporates active recovery on Sundays to promote overall fitness and recovery.

Uploaded by

karan saxena
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weekly Gym Workout Plan (PPL + Cardio/Core Split)

Weekly Structure

Mon: Push + Cardio


Tue: Pull + Core
Wed: Legs + Cardio
Thu: Push + Core
Fri: Pull + Cardio
Sat: Legs + Core
Sun: Active Recovery (Walking, stretching, foam rolling)

Warm-Up Routine (5-7 mins before each workout)

- Treadmill walk/light jog or cycle: 3-5 minutes to elevate heart rate


- Dynamic stretches:
- Arm circles and shoulder rolls (Push/Pull days)
- Leg swings (forward/backward and side to side) (Leg days)
- Bodyweight squats or walking lunges for lower body activation
- Band face pulls or light rows for upper back activation
- Jumping jacks or skipping to boost blood flow

Monday - Push + Cardio

- Barbell Bench Press: 4 sets x 8-10 reps


- Seated Dumbbell Shoulder Press: 3 sets x 10-12 reps
- Incline Dumbbell Press: 3 sets x 10-12 reps
- Dumbbell Lateral Raises: 3 sets x 15 reps
- Cable Triceps Pushdowns: 3 sets x 12-15 reps
- Overhead Cable Triceps Extension: 2 sets x 12-15 reps
Cardio Finisher: Treadmill Run, 20 mins, RPE 6-7
Alternatives: Bench Press -> Dumbbell Press, Cable Triceps -> Dips or Kickbacks

Tuesday - Pull + Core

- Lat Pulldown: 4 sets x 10-12 reps


- Seated Cable Row: 3 sets x 10-12 reps
- Barbell/Dumbbell Bent-Over Rows: 3 sets x 8-10 reps
- Face Pulls: 3 sets x 15 reps
- Cable/Band Bicep Curls: 3 sets x 10-12 reps
- Hammer Curls: 2 sets x 12 reps
Core Finisher (3 Rounds):
- Hanging Leg Raises x 10-12
- Cable Woodchoppers x 12/side
- Weighted Sit-Ups x 15
- Plank x 45 sec

Wednesday - Legs + Cardio

- Barbell Back Squat: 4 sets x 8-10 reps


Weekly Gym Workout Plan (PPL + Cardio/Core Split)

- Romanian Deadlifts: 3 sets x 10-12 reps


- Leg Press: 3 sets x 12-15 reps
- Walking Lunges: 2 sets x 12/leg
- Seated Calf Raise: 3 sets x 15-20 reps
- Standing Calf Raise: 3 sets x 20 reps
Cardio Finisher: Incline Treadmill Walk, 20 mins, RPE 6

Thursday - Push + Core

- Overhead Barbell Press: 4 sets x 8-10 reps


- Dumbbell Flat Press: 3 sets x 10-12 reps
- Arnold Press: 3 sets x 12 reps
- Cable Lateral Raises: 3 sets x 15 reps
- Skull Crushers: 3 sets x 10-12 reps
- Rope Overhead Triceps Extension: 2 sets x 12-15 reps
Core Finisher (3 Rounds):
- V-Ups x 15
- Bicycle Crunches x 20/side
- Russian Twists x 20 total
- Side Plank x 30 sec each side

Friday - Pull + Cardio

- Pull-Ups (Assisted if needed): 3 sets x 8-10 reps


- One-Arm Dumbbell Rows: 3 sets x 10/side
- Reverse Pec Deck: 3 sets x 15 reps
- Incline Dumbbell Curls: 3 sets x 10-12 reps
- Cable Rope Curls: 2 sets x 12-15 reps
- Supermans: 2 sets x 20 reps
Cardio Finisher: Run or Bike Intervals, 20 mins, RPE 6-7

Saturday - Legs + Core

- Deadlifts (Barbell or Hex Bar): 4 sets x 6-8 reps


- Bulgarian Split Squats: 3 sets x 10/leg
- Leg Curl Machine: 3 sets x 12-15 reps
- Hip Thrusts: 3 sets x 12-15 reps
- Standing Calf Raise: 3 sets x 20 reps
Core Finisher (3 Rounds):
- Ab Rollouts x 10
- Hanging Knee Raises x 12
- Mountain Climbers x 30 sec
- Plank Shoulder Taps x 30 sec

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