PPL For Dad

by Gabe

3 athletes joined

Program Description

Ppl

Program Overview

Level
Beginner, Intermediate, Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 06, 2025 06:12
Last Edited
May 15, 2025 03:20

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

3

6-10 reps

-

2A

Leg Extension

2

8-12 reps

-

2B

Sissy Squat

2

-

2C

Reverse Nordic Curl

2

-

3

Hamstring Curl

4

8-12 reps

-

Day 2

1

Bench Press (Barbell)

1

3

1-

5-10 reps

-

-

2

Incline Bench Press (Barbell)

3

8-12 reps

-

3

Pec Deck (Machine)

2

8-12 reps

-

4

Lateral Raise (Dumbbell)

3

10-15 reps

-

5

Overhead Tricep Extension (Cable)

2

12-20 reps

-

6

Tricep Extension (Cable)

2

8-12 reps

-

Day 3

1

Wide Grip Lat Pulldown

3

8-12 reps

-

2

Chest Supported Barbell Lat Row

3

8-12 reps

-

3A

Wide Grip Chest Supported Row

2

8-12 reps

-

3B

Kelso Shrug

2

-

4

Preacher Curl (Dumbbell)

3

10-15 reps

-

5

Hammer Preacher

3

10-15 reps

-

Day 1

1

Squat (Barbell)

3 Sets

6-10 Reps

-

2A

Leg Extension

2 Sets

8-12 Reps

-

2B

Sissy Squat

2 Sets

-

2C

Reverse Nordic Curl

2 Sets

-

3

Hamstring Curl

4 Sets

8-12 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

3 Sets

1-

5-10 Reps

-

-

2

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

-

3

Pec Deck (Machine)

2 Sets

8-12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

-

5

Overhead Tricep Extension (Cable)

2 Sets

12-20 Reps

-

6

Tricep Extension (Cable)

2 Sets

8-12 Reps

-

Day 3

1

Wide Grip Lat Pulldown

3 Sets

8-12 Reps

-

2

Chest Supported Barbell Lat Row

3 Sets

8-12 Reps

-

3A

Wide Grip Chest Supported Row

2 Sets

8-12 Reps

-

3B

Kelso Shrug

2 Sets

-

4

Preacher Curl (Dumbbell)

3 Sets

10-15 Reps

-

5

Hammer Preacher

3 Sets

10-15 Reps

-