P/P/L + Back/Full

by Matt H.

2 athletes joined

Program Description

Full body hypertrophy focus with an emphasis on back recovery, core stability, and mobility.

Program Overview

Level
Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Nov 21, 2025 12:10
Last Edited
Nov 21, 2025 05:27

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.2%

Chest

9.8%

Front Delts

7.5%

Triceps

7.3%

Glutes

6.9%

Lats

6.7%

Biceps

6.1%

Quadriceps

5.3%

Middle Delts

5.2%

Lower Back

4.9%

Hamstrings

4.6%

Abs

4.5%

Olympic

3.9%

Rear Delts

3.8%

Forearms

2.8%

Other

2.2%

Cardio

2.2%

Abductors

2%

Adductors

1.7%

Calves

0.6%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Bench Press (Barbell)

3

-

1B

Lateral Raise (Dumbbell)

3

-

2A

Seated Shoulder Press (Dumbbell)

3

-

2B

Tricep Rope Push Down (Cable)

3

-

3A

Incline Chest Press (Machine)

3

-

3B

Dip (Bodyweight)

3

-

4A

Pec Deck (Machine)

3

-

4B

Chest Press (Machine)

3

-

5A

Reverse Pec Deck

3

-

5B

Abs Crunch (Machine)

3

-

Day 2

1A

Pull-Up (Bodyweight)

3

-

1B

High Pull

3

-

2A

Single Arm Row (Dumbbell)

3

-

2B

Face Pull

3

-

3A

Lat Pulldown

3

-

3B

Reverse Bicep Curl (Dumbbell)

3

-

4A

Chest Expander Pull-Apart (Horizontal)

1

-

4B

Bicep Curl (Dumbbell)

1

-

5A

Side Bend (Dumbbell)

1

-

5B

Single Arm Row (Cable)

1

-

Day 3

1

Romanian Deadlift (Barbell)

3

-

2

Leg Press (45 Degrees)

3

-

3A

Hamstring Curl

3

-

3B

Leg Extension

3

-

4A

Hip Adductor (Machine)

3

-

4B

Hip Abductor (Machine)

3

-

Day 4

1A

Hang Clean

3

-

1B

Back Extension (Weighted)

3

-

2A

Chest Fly (Cable)

3

-

2B

Bicep Curl (EZ Bar)

3

-

3A

Snatch (Dumbbell)

4

-

3B

100m Row

4

-

4

Ab Rollout

3

-

Day 5

1A

Kettlebell Swing

3

12 reps

-

1B

SkiErg

3

1 mins

-

2A

Farmer's Walk (Weighted)

1

-

2B

Sled Push

1

-

3A

Calf Raise (Machine)

1

-

3B

Chest Fly (Cable)

1

-

4

Stair Climber

1

-

Day 1

1A

Bench Press (Barbell)

3 Sets

-

1B

Lateral Raise (Dumbbell)

3 Sets

-

2A

Seated Shoulder Press (Dumbbell)

3 Sets

-

2B

Tricep Rope Push Down (Cable)

3 Sets

-

3A

Incline Chest Press (Machine)

3 Sets

-

3B

Dip (Bodyweight)

3 Sets

-

4A

Pec Deck (Machine)

3 Sets

-

4B

Chest Press (Machine)

3 Sets

-

5A

Reverse Pec Deck

3 Sets

-

5B

Abs Crunch (Machine)

3 Sets

-

Day 2

1A

Pull-Up (Bodyweight)

3 Sets

-

1B

High Pull

3 Sets

-

2A

Single Arm Row (Dumbbell)

3 Sets

-

2B

Face Pull

3 Sets

-

3A

Lat Pulldown

3 Sets

-

3B

Reverse Bicep Curl (Dumbbell)

3 Sets

-

4A

Chest Expander Pull-Apart (Horizontal)

1 Set

-

4B

Bicep Curl (Dumbbell)

1 Set

-

5A

Side Bend (Dumbbell)

1 Set

-

5B

Single Arm Row (Cable)

1 Set

-

Day 3

1

Romanian Deadlift (Barbell)

3 Sets

-

2

Leg Press (45 Degrees)

3 Sets

-

3A

Hamstring Curl

3 Sets

-

3B

Leg Extension

3 Sets

-

4A

Hip Adductor (Machine)

3 Sets

-

4B

Hip Abductor (Machine)

3 Sets

-

Day 4

1A

Hang Clean

3 Sets

-

1B

Back Extension (Weighted)

3 Sets

-

2A

Chest Fly (Cable)

3 Sets

-

2B

Bicep Curl (EZ Bar)

3 Sets

-

3A

Snatch (Dumbbell)

4 Sets

-

3B

100m Row

4 Sets

-

4

Ab Rollout

3 Sets

-

Day 5

1A

Kettlebell Swing

3 Sets

12 Reps

-

1B

SkiErg

3 Sets

1 mins

-

2A

Farmer's Walk (Weighted)

1 Set

-

2B

Sled Push

1 Set

-

3A

Calf Raise (Machine)

1 Set

-

3B

Chest Fly (Cable)

1 Set

-

4

Stair Climber

1 Set

-