Program Description
5 day bodybuilding PPL, can be ran indefinitely.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 09, 2024 01:48
- Last EditedJun 11, 2024 01:16
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
RPE 8
2
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 8
5
Seated Calf Raise
1
2
12 reps
12 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Pullover (Machine)
3
12 reps
RPE 8
3
Barbell Row
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Dumbbell Curl
3
10 reps
RPE 8
4
Concentration Curl
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
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 Pulldown3 Sets
10 Reps
@8
2
Pullover (Machine)3 Sets
12 Reps
@8
3
Barbell Row3 Sets
5 Reps
@8
4
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8
5
Hammer Curl3 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 Extension3 Sets
10 Reps
@8
5
Leg Curl3 Sets
10 Reps
@8
6
Seated Calf Raise3 Sets
15 Reps
@8
Day 5
1
Barbell Row3 Sets
5 Reps
@8
2
Lat Pulldown3 Sets
10 Reps
@8
3
Seated Dumbbell Curl3 Sets
10 Reps
@8
4
Concentration Curl3 Sets
10 Reps
@8
5
Face Pull3 Sets
10 Reps
@8
Day 2
1
Squat (Low Bar)1 Set
2 Sets
5 Reps
5 Reps
@8
2
Leg Extension1 Set
2 Sets
10 Reps
10 Reps
@8
4
Leg Curl1 Set
2 Sets
10 Reps
10 Reps
@8
5
Seated Calf Raise1 Set
2 Sets
12 Reps
12 Reps
@8
6
Leg Press3 Sets
10 Reps
@8