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PPL, week 1-4 (low freq, avoid horiz abd)

by Alexander G.

Program Description

Hypertrophy training while cutting. Avoiding horizontal abduction for people with shoulder impingement syndrome.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 11:52
  • Last Edited
    Feb 25, 2026 12:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Upper Back
11%
Front Delts
9.6%
Cardio
8.2%
Biceps
8.2%
Chest
5.5%
Middle Delts
5.5%
Lats
5.5%
Quadriceps
5.5%
Glutes
5.5%
Hamstrings
5.5%
Rear Delts
2.7%
Forearms
2.7%
Lower Back
2.7%
Adductors
2.7%
Abductors
2.7%
Calves
2.7%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
8
Stair Climber
1
10 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
8
Stair Climber
1
12 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
8
Stair Climber
1
15 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Incline Bench Press (Dumbbell)
2
3-8 reps
RPE 10
3
Chest Press (Machine)
2
3-8 reps
RPE 10
4
Shoulder Press (Machine)
2
3-8 reps
RPE 10
5
Lateral Raise (Cable)
2
3-8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
3-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
3-8 reps
RPE 10
8
Stair Climber
1
17 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown
2
3-8 reps
RPE 10
3
Seated Row (Cable)
2
3-8 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Face Pull
2
3-8 reps
RPE 10
8
Stair Climber
1
10 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown
2
3-8 reps
RPE 10
3
Seated Row (Cable)
2
3-8 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Face Pull
2
3-8 reps
RPE 10
8
Stair Climber
1
12 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown
2
3-8 reps
RPE 10
3
Seated Row (Cable)
2
3-8 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Face Pull
2
3-8 reps
RPE 10
8
Stair Climber
1
15 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Lat Pulldown
2
3-8 reps
RPE 10
3
Seated Row (Cable)
2
3-8 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
3-8 reps
RPE 10
5
Preacher Curl (Machine)
2
3-8 reps
RPE 10
6
Bayesian Curl
2
3-8 reps
RPE 10
7
Face Pull
2
3-8 reps
RPE 10
8
Stair Climber
1
17 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
12 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
15 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
Pendulum Squat
2
3-8 reps
RPE 10
3
Back Extension (Weighted)
2
6-10 reps
RPE 8
4
Leg Extension
2
3-8 reps
RPE 10
5
Lying Leg Curl
2
3-8 reps
RPE 10
6
Hip Adductor (Machine)
2
3-8 reps
RPE 10
7
Hip Abductor (Machine)
2
3-8 reps
RPE 10
8
Standing Calf Raise
2
10-20 reps
RPE 10
9
Stair Climber
1
17 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Stair Climber
1 Set
10 mins
@1
2
Incline Bench Press (Dumbbell)
2 Sets
3-8 Reps
@10
3
Chest Press (Machine)
2 Sets
3-8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
3-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
3-8 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
3-8 Reps
@10
7
Skull Crusher (Dumbbell)
2 Sets
3-8 Reps
@10
8
Stair Climber
1 Set
10 mins
@1
Day 2
1
Stair Climber
1 Set
10 mins
@1
2
Lat Pulldown
2 Sets
3-8 Reps
@10
3
Seated Row (Cable)
2 Sets
3-8 Reps
@10
4
Kelso Shrug (Chest Supported)
2 Sets
3-8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
3-8 Reps
@10
6
Bayesian Curl
2 Sets
3-8 Reps
@10
7
Face Pull
2 Sets
3-8 Reps
@10
8
Stair Climber
1 Set
10 mins
@1
Day 3
1
Stair Climber
1 Set
10 mins
@1
2
Pendulum Squat
2 Sets
3-8 Reps
@10
3
Back Extension (Weighted)
2 Sets
6-10 Reps
@8
4
Leg Extension
2 Sets
3-8 Reps
@10
5
Lying Leg Curl
2 Sets
3-8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
3-8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
3-8 Reps
@10
8
Standing Calf Raise
2 Sets
10-20 Reps
@10
9
Stair Climber
1 Set
10 mins
@1