RP PPL programme

by Arnav S.

1 athletes joined

Program Description

getting jacked

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
May 16, 2025 07:13
Last Edited
May 16, 2025 07:15

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WEEK 1

Day 1

1

Incline Bench Press (Barbell)

3

8-12 reps

RPE 9-10

2

Chest Press (Machine)

3

8-12 reps

RPE 9-10

3A

Overhead Tricep Extension (Cable)

3

12-15 reps

RPE 9-10

3B

Push Up (Knees)

3

6-8 reps

RPE 10

4

Lateral Raise (Machine)

4

12-15 reps

RPE 9-10

Day 2

1

Pull-Up (Assisted)

3

6-8 reps

RPE 9-10

2

Lat Pulldown (Neutral Grip)

3

8-12 reps

RPE 9-10

3

T-Bar Row

3

8-12 reps

RPE 9-10

4

Incline Curl (Dumbbell)

3

12-15 reps

RPE 9-10

Day 3

1

Lying Leg Curl

3

10-12 reps

RPE 9-10

2

Leg Extension

3

10-12 reps

RPE 9-10

3

Hack Squat

2

8-12 reps

RPE 9-10

Day 1

1

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@9-10

2

Chest Press (Machine)

3 Sets

8-12 Reps

@9-10

3A

Overhead Tricep Extension (Cable)

3 Sets

12-15 Reps

@9-10

3B

Push Up (Knees)

3 Sets

6-8 Reps

@10

4

Lateral Raise (Machine)

4 Sets

12-15 Reps

@9-10

Day 2

1

Pull-Up (Assisted)

3 Sets

6-8 Reps

@9-10

2

Lat Pulldown (Neutral Grip)

3 Sets

8-12 Reps

@9-10

3

T-Bar Row

3 Sets

8-12 Reps

@9-10

4

Incline Curl (Dumbbell)

3 Sets

12-15 Reps

@9-10

Day 3

1

Lying Leg Curl

3 Sets

10-12 Reps

@9-10

2

Leg Extension

3 Sets

10-12 Reps

@9-10

3

Hack Squat

2 Sets

8-12 Reps

@9-10