Flexible PPL

by Michael J.

Program Description

Push, Pull, Legs

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 08, 2025 11:46
Last Edited
May 16, 2025 08:52

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.7%

Chest

11.3%

Hamstrings

10.9%

Biceps

9.8%

Glutes

9%

Triceps

8.3%

Abs

7.1%

Lats

6.8%

Upper Back

6.8%

Front Delts

6.4%

Cardio

5.6%

Rear Delts

2.3%

Middle Delts

1.9%

Forearms

1.5%

Lower Back

0.8%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

1

1

3-6 reps

6-9 reps

-

-

2

Chest Press (Machine)

1

1

3-6 reps

6-9 reps

-

-

3

Chest Fly (Cable)

2

9-12 reps

-

4

Lateral Raise (Dumbbell)

1

15-20 reps

-

5

Tricep Pushdown (Cable)

1

1

6-9 reps

9-12 reps

-

-

Day 2

1

Pull-Up (Assisted)

1

1

3-6 reps

6-9 reps

-

-

2

Chest Supported Row (Machine)

1

1

3-6 reps

6-9 reps

-

-

3

Band Pull Apart

1

15-20 reps

-

4

Preacher Curl (Barbell)

1

1

6-9 reps

9-12 reps

-

-

5

Bicep Curl (Cable)

1

1

6-9 reps

9-12 reps

-

-

Day 3

1

Bulgarian Split Squat (Dumbbell)

3

5-8 reps

-

2

Deadlift (Barbell)

1

1-3 reps

-

3

Lying Leg Curl

3

5-8 reps

-

4

Step-Up (Weighted)

3

5-8 reps

-

5

Hanging Leg Raise

3

5-8 reps

-

Day 4

1

Cardio (Zone 2)

1

40 mins

-

Day 5

1

Cardio (Zone 2)

1

40 mins

-

Day 6

1

Cardio (Zone 2)

1

40 mins

-

Day 1

1

Incline Bench Press (Dumbbell)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Chest Press (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Chest Fly (Cable)

2 Sets

9-12 Reps

-

4

Lateral Raise (Dumbbell)

1 Set

15-20 Reps

-

5

Tricep Pushdown (Cable)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

Day 2

1

Pull-Up (Assisted)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

2

Chest Supported Row (Machine)

1 Set

1 Set

3-6 Reps

6-9 Reps

-

-

3

Band Pull Apart

1 Set

15-20 Reps

-

4

Preacher Curl (Barbell)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

5

Bicep Curl (Cable)

1 Set

1 Set

6-9 Reps

9-12 Reps

-

-

Day 3

1

Bulgarian Split Squat (Dumbbell)

3 Sets

5-8 Reps

-

2

Deadlift (Barbell)

1 Set

1-3 Reps

-

3

Lying Leg Curl

3 Sets

5-8 Reps

-

4

Step-Up (Weighted)

3 Sets

5-8 Reps

-

5

Hanging Leg Raise

3 Sets

5-8 Reps

-

Day 4

1

Cardio (Zone 2)

1 Set

40 mins

-

Day 5

1

Cardio (Zone 2)

1 Set

40 mins

-

Day 6

1

Cardio (Zone 2)

1 Set

40 mins

-