Cheenu's ppl program

by Arnav S.

Program Description

Yay

Program Overview

Level
Intermediate, Advanced, Novice, Beginner
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jun 01, 2025 06:46
Last Edited
Jun 01, 2025 07:03

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Sumo Deadlift (Barbell)

1

2

3 reps

6 reps

-

-

2

Standing Shoulder Press (Dumbbell)

1

2

3 reps

6 reps

-

-

3

Lat Pulldown

3

10-20 reps

-

4

Seated Row (Cable)

3

10-20 reps

-

5

Upright Row (Barbell)

4

8-15 reps

-

Day 2

1

Bench Press (Barbell)

1

2

3 reps

6 reps

-

-

2

Incline Chest Press (Machine)

3

10-20 reps

-

3

Overhead Extension (EZ Bar)

3

10-20 reps

-

4

Dips Between Chairs

3

15-30 reps

-

5

Lateral Raise (Dumbbell)

3

15-30 reps

-

Day 3

1

Squat (Barbell)

1

2

3 reps

6 reps

-

-

2

Leg Press

3

8-15 reps

-

3

Lying Leg Curl

3

10-20 reps

-

4

Seated Dumbbell Curl

4

10-20 reps

-

Day 2

1

Bench Press (Barbell)

1 Set

2 Sets

3 Reps

6 Reps

-

-

2

Incline Chest Press (Machine)

3 Sets

10-20 Reps

-

3

Overhead Extension (EZ Bar)

3 Sets

10-20 Reps

-

4

Dips Between Chairs

3 Sets

15-30 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

15-30 Reps

-

Day 1

1

Sumo Deadlift (Barbell)

1 Set

2 Sets

3 Reps

6 Reps

-

-

2

Standing Shoulder Press (Dumbbell)

1 Set

2 Sets

3 Reps

6 Reps

-

-

3

Lat Pulldown

3 Sets

10-20 Reps

-

4

Seated Row (Cable)

3 Sets

10-20 Reps

-

5

Upright Row (Barbell)

4 Sets

8-15 Reps

-

Day 3

1

Squat (Barbell)

1 Set

2 Sets

3 Reps

6 Reps

-

-

2

Leg Press

3 Sets

8-15 Reps

-

3

Lying Leg Curl

3 Sets

10-20 Reps

-

4

Seated Dumbbell Curl

4 Sets

10-20 Reps

-