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5 Day Physique Builder (PPL UL)
by M
9 athletes joined
Program Description
Balanced Physique development on a 5 day Push Pull Legs Upper Lower split.
Program Overview
Level
Intermediate, Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Mar 31, 2024 10:39
Last Edited
Jun 15, 2024 07:47
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)
4 Sets
5-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
6
Seated Calf Raise
4 Sets
10-15 Reps
7
Hip Adductor (Machine)
3 Sets
10-20 Reps
Day 3
1
T-Bar Row
3 Sets
6-10 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
5
Face Pull
3 Sets
12-20 Reps
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-12 Reps
2
Chest Press (Machine)
3 Sets
6-12 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
6-10 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
5-10 Reps
2
Glute Bridge (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Calf Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)
4 Sets
5-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
6
Seated Calf Raise
4 Sets
10-15 Reps
7
Hip Adductor (Machine)
3 Sets
10-20 Reps
Day 3
1
T-Bar Row
3 Sets
6-10 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
5
Face Pull
3 Sets
12-20 Reps
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-12 Reps
2
Chest Press (Machine)
3 Sets
6-12 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
6-10 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
5-10 Reps
2
Glute Bridge (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Calf Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)
4 Sets
5-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
6
Seated Calf Raise
4 Sets
10-15 Reps
7
Hip Adductor (Machine)
3 Sets
10-20 Reps
Day 3
1
T-Bar Row
3 Sets
6-10 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
5
Face Pull
3 Sets
12-20 Reps
6
Shrug (Dumbbell)
3 Sets
8-12 Reps
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-12 Reps
2
Chest Press (Machine)
3 Sets
6-12 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
6-10 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
3-5 Reps
5-10 Reps
2
Glute Bridge (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Calf Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)
4 Sets
5-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
6
Seated Calf Raise
4 Sets
10-15 Reps
7
Hip Adductor (Machine)
3 Sets
10-20 Reps
Day 5
1
Deadlift (Barbell)
1 Set
4 Sets
3-5 Reps
5-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Calf Raise
4 Sets
15-20 Reps
Day 3
1
T-Bar Row
4 Sets
6-10 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
5
Face Pull
3 Sets
12-20 Reps
6
Shrug (Dumbbell)
4 Sets
8-12 Reps
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
5-8 Reps
5-12 Reps
2
Chest Press (Machine)
4 Sets
6-12 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
6-10 Reps
6
Bicep Curl (Cable)
4 Sets
10-15 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)
4 Sets
5-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
3
Back Extension (Weighted)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
6
Seated Calf Raise
4 Sets
10-15 Reps
7
Hip Adductor (Machine)
3 Sets
10-20 Reps
Day 3
1
T-Bar Row
4 Sets
6-10 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Underhand Lat Pulldown
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
5
Face Pull
3 Sets
12-20 Reps
6
Shrug (Dumbbell)
4 Sets
8-12 Reps
7
Hip Abductor (Machine)
3 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
5-8 Reps
5-12 Reps
2
Chest Press (Machine)
4 Sets
6-12 Reps
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
6-10 Reps
6
Bicep Curl (Cable)
4 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
1 Set
4 Sets
3-5 Reps
5-10 Reps
2
Glute Bridge (Barbell)
4 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Calf Raise
4 Sets
15-20 Reps
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
3-8 Reps
6-10 Reps
2
Chin-Up (Weighted)
2 Sets
5-10 Reps
3
Chest Fly (Machine)
2 Sets
10-15 Reps
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
Day 2
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
3
Back Extension (Weighted)
2 Sets
8-12 Reps
4
Leg Extension
2 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
6
Seated Calf Raise
2 Sets
10-15 Reps
7
Hip Adductor (Machine)
2 Sets
10-20 Reps
Day 3
1
T-Bar Row
2 Sets
6-10 Reps
2
Seated Row (Cable)
2 Sets
8-12 Reps
3
Underhand Lat Pulldown
2 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
5
Face Pull
2 Sets
12-20 Reps
6
Shrug (Dumbbell)
2 Sets
8-12 Reps
7
Hip Abductor (Machine)
2 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
2 Sets
5-12 Reps
2
Chest Press (Machine)
2 Sets
6-12 Reps
3
Preacher Curl (Barbell)
2 Sets
8-12 Reps
4
Shoulder Press (Machine)
2 Sets
8-12 Reps
5
Skull Crusher
2 Sets
6-10 Reps
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
Day 5
1
Deadlift (Barbell)
2 Sets
5-10 Reps
2
Glute Bridge (Barbell)
2 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Lying Leg Curl
2 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
6
Seated Calf Raise
2 Sets
15-20 Reps