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5 Day PPL
by Evan B.
Program Description
5 day bodybuilding PPL, can be ran indefinitely.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 09, 2024 01:48
Last Edited
Jun 11, 2024 01:16
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
7
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Pullover (Machine)
3 Sets
12 Reps
@8
3
Barbell Row
3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
Day 5
1
Barbell Row
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Dumbbell Curl
3 Sets
10 Reps
@8
4
Concentration Curl
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8