Spoon's PPL

This routine is perfect for just about any type of lifter.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Walk

Romanian Deadlift (Dumbbell)

Wide Grip Lat Pulldown

High Lat Pulldown (Plate Loaded)

Lat Prayer

Pull Day 1

Lateral Raise (Cable, Behind the Back)

Incline Chest Press (Machine)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Sauna

Push Day 1 (Chest Focus)

Leg Curl

Hip Adductor (Machine)

Pendulum Squat

Leg Extension

Kickstand Squat

Sled Treadmill Push

Leg Day 1

Active Rest

Hack Squat

Romanian Deadlift (Barbell)

Cannonball Squat

Lower Body 1

Shoulder Press (Plate Loaded)

Wide Grip T-Bar Row, Supported

Upright Row (Dumbbell)

Lateral Raise (Cable)

Upper Body 

Rack Pull (Barbell)

Lat Pulldown (Close Grip)

Cross-body Lat Pull-around

Pull Day 2

Cross-Body Cable Y-Raise

Shoulder Press (Machine)

Cable Crossover, Low-to-High

Seated Dip (Machine)

Sissy Squat (Weighted)

Lateral Raise (Plate Loaded)

Cable Crossover, High-to-Low

Meadow Row

Leg Press (Vertical)

Walking Lunge (Dumbbell)

Active Rest & Core

Landmine Meadow's Row

Landmine Shoulder Press

Incline Chest Fly (Plate Loaded)

Lateral Raise (Machine)

Upper Body

Leg Curl (Kneeling)

Nordic Curl

Lower Body

Pull Day 1 (Lat Focused)

Seated Hamstring Curl

Calf Raise (Leg Press)

Leg Day 1 

Cross-Body Lat Pull-around

Romanian Deadlift (Snatch-Grip)

Cable One Arm Lat Pull-In

Hammer Curl (Spider)

Face Pull

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Tricep Extension (Cable)

Push Day 1 (Chest Focused)

Reat

Rest

Seated Wide-Grip Row (Cable)

Arms-Extended 45° Hyperextension

Lean-back Lat Pulldown

Rear Delt Row

Shrug (Dumbbell)

Dumbbell Pinwheel Curl

Pull Day 2 (Mid-Back Focused)

Single Arm Overhead Extension (Cable)

Push Day 1 (Shoulder Focus)

Seated Row (Cable)

Romanian Deadlift (Paused)

Cable Crucifix Curl

Lat Pulldown (Neutral Grip)

T-Bar Row (Wide Grip, Supported)

Rear Delt 45° Cable Flye

Concentration Curl (Cable)

Seated Shoulder Press (Dumbbell)

Decline Bench Press (Machine)

Single Leg Press

Pendlay Row

Romanian Deadlift (Hack Squat)

Low Row (Plate Loaded)

Dual-Cable Tricep Press

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