Ppl ul

by William

2 athletes joined

5.0

(1 rating)

Program Description

Get strong look good

Program Overview

Level
Intermediate
Goal
Women's
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Feb 03, 2026 10:12
Last Edited
Mar 27, 2026 09:35

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.1%

Hamstrings

10.8%

Triceps

9.5%

Upper Back

8.4%

Biceps

8.2%

Glutes

8.2%

Lats

7.9%

Front Delts

7.1%

Chest

5.8%

Abs

5.8%

Middle Delts

3.7%

Lower Back

3.2%

Calves

3.2%

Forearms

2.9%

Rear Delts

2.1%

Adductors

1.8%

Abductors

0.5%

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WEEK 1

Day 1

1

Bench Press (Barbell)

1

2

8-10 reps

6-8 reps

-

-

2

Pec Fly (Dumbbell)

1

2

6-8 reps

6-8 reps

-

-

3

Shoulder Press (Machine)

1

2

8-10 reps

6-8 reps

-

-

4

Lateral Raise (Dumbbell)

2

6-8 reps

-

5

Tricep Pushdown (Cable)

1

2

8-10 reps

6-8 reps

-

-

6

Skull Crusher (Barbell)

3

6-8 reps

-

Day 2

1

Lat Pulldown

1

2

8-10 reps

6-8 reps

-

-

2

Chest Supported Row (Dumbbell)

1

2

8-10 reps

6-8 reps

-

-

3

Seated Row (Cable)

1

2

8-10 reps

6-8 reps

-

-

4

Single Arm Rear Delt Fly (Cable)

2

12 reps

-

5

Hammer Curl (Dumbbell)

2

12 reps

-

6

Preacher Curl (EZ Bar)

1

2

8-10 reps

6-8 reps

-

-

Day 3

1

Leg Curl

1

2

8-10 reps

6-8 reps

-

-

2

Leg Extension

1

1

8-10 reps

6-8 reps

-

-

3

Hack Squat

1

2

8-10 reps

6-8 reps

-

-

4

Romanian Deadlift (Barbell)

1

2

8-10 reps

6-8 reps

-

-

5

Calf Raise (Leg Press)

3

10 reps

-

6

Lateral Lunge

1

2

15-20 reps

12-15 reps

-

-

7

Cable Crunch

2

12 reps

-

Day 4

1

Incline Bench Press (Barbell)

1

2

8-10 reps

6-8 reps

-

-

2

Pec Fly (Dumbbell)

1

1

8-10 reps

6-8 reps

-

-

3

Lat Pulldown

1

2

8-10 reps

6-8 reps

-

-

4

Chest Supported Row (Dumbbell)

1

2

8-10 reps

6-8 reps

-

-

5

Lateral Raise (Cable)

2

6-8 reps

-

6

Tricep Pushdown (Cable)

1

1

1

8-10 reps

6-

6-8 reps

-

-

-

7

Preacher Curl (EZ Bar)

1

1

1

8-10 reps

6-

6-8 reps

-

-

-

Day 5

1

Leg Curl

2

12 reps

-

2

Leg Extension

2

12 reps

-

3

Hack Squat

3

10 reps

-

4

Romanian Deadlift (Barbell)

3

10 reps

-

5

Calf Raise (Leg Press)

3

10 reps

-

6

Leg Press (45 Degrees)

2

4-6 reps

-

7

Hip Adductor (Machine)

2

12 reps

-

8

Cable Crunch

3

12 reps

-

Day 2

1

Lat Pulldown

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

2

Chest Supported Row (Dumbbell)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

3

Seated Row (Cable)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

4

Single Arm Rear Delt Fly (Cable)

2 Sets

12 Reps

-

5

Hammer Curl (Dumbbell)

2 Sets

12 Reps

-

6

Preacher Curl (EZ Bar)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

Day 1

1

Bench Press (Barbell)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

2

Pec Fly (Dumbbell)

1 Set

2 Sets

6-8 Reps

6-8 Reps

-

-

3

Shoulder Press (Machine)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

4

Lateral Raise (Dumbbell)

2 Sets

6-8 Reps

-

5

Tricep Pushdown (Cable)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

6

Skull Crusher (Barbell)

3 Sets

6-8 Reps

-

Day 3

1

Leg Curl

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

2

Leg Extension

1 Set

1 Set

8-10 Reps

6-8 Reps

-

-

3

Hack Squat

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

4

Romanian Deadlift (Barbell)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

5

Calf Raise (Leg Press)

3 Sets

10 Reps

-

6

Lateral Lunge

1 Set

2 Sets

15-20 Reps

12-15 Reps

-

-

7

Cable Crunch

2 Sets

12 Reps

-

Day 4

1

Incline Bench Press (Barbell)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

2

Pec Fly (Dumbbell)

1 Set

1 Set

8-10 Reps

6-8 Reps

-

-

3

Lat Pulldown

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

4

Chest Supported Row (Dumbbell)

1 Set

2 Sets

8-10 Reps

6-8 Reps

-

-

5

Lateral Raise (Cable)

2 Sets

6-8 Reps

-

6

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

8-10 Reps

6-

6-8 Reps

-

-

-

7

Preacher Curl (EZ Bar)

1 Set

1 Set

1 Set

8-10 Reps

6-

6-8 Reps

-

-

-

Day 5

1

Leg Curl

2 Sets

12 Reps

-

2

Leg Extension

2 Sets

12 Reps

-

3

Hack Squat

3 Sets

10 Reps

-

4

Romanian Deadlift (Barbell)

3 Sets

10 Reps

-

5

Calf Raise (Leg Press)

3 Sets

10 Reps

-

6

Leg Press (45 Degrees)

2 Sets

4-6 Reps

-

7

Hip Adductor (Machine)

2 Sets

12 Reps

-

8

Cable Crunch

3 Sets

12 Reps

-