PPL (Push, Pull, Lounge)

by Cavin A.

1 athletes joined

Program Description

Strangth

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Nov 30, 2025 03:47
Last Edited
Dec 01, 2025 09:56

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14%

Triceps

11.2%

Quadriceps

9.2%

Glutes

9.2%

Hamstrings

9.2%

Lats

8.2%

Front Delts

7.6%

Rear Delts

7.2%

Middle Delts

7.2%

Biceps

5.8%

Chest

5.4%

Abs

2.2%

Lower Back

2.2%

Forearms

1.2%

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WEEK 1

WEEK 2

Day 1

1A

Bench Press (Paused)

3

5 reps

80%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 1

1A

Bench Press (Paused)

3

5 reps

82.5%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 2

1

Deadlift (Paused)

4

4 reps

75%

2A

Belt Squat

3

5-10 reps

RPE 9

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

AMRAP

RPE 10

2A

Belt Squat

3

5-10 reps

RPE 9

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 3

1A

Bench Press (Paused)

2

1-3 reps

85%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 3

1A

Bench Press (Paused)

2

1-3 reps

90%

1B

Face Pull

3

10-15 reps

RPE 10

2A

Tricep Pushdown (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

Day 4

1

Deadlift (Barbell)

3

4 reps

75%

2A

Belt Squat

3

5-10 reps

RPE 8

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 4

1

Deadlift (Barbell)

3

4 reps

80%

2A

Belt Squat

3

5-10 reps

RPE 10

2B

Single Arm Row (Dumbbell)

3

10-15 reps

RPE 10

Day 5

1

Pull-Up (Weighted)

3

8-12 reps

RPE 9

2A

Tricep Rope Push Down (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

3A

Bicep Curl (Dumbbell)

3

8-12 reps

RPE 10

3B

Face Pull

3

10-15 reps

RPE 10

4

Standing Pullover (Cable)

3

10-15 reps

RPE 10

Day 5

1

Pull-Up (Weighted)

2

1-3 reps

95%

2A

Tricep Rope Push Down (Cable)

3

10-20 reps

RPE 10

2B

Lateral Raise (Cable)

3

10-15 reps

RPE 10

3A

Bicep Curl (Dumbbell)

3

8-12 reps

RPE 10

3B

Face Pull

3

10-15 reps

RPE 10

4

Standing Pullover (Cable)

3

10-15 reps

RPE 10

Day 1

1A

Bench Press (Paused)

3 Sets

5 Reps

80%

1B

Face Pull

3 Sets

10-15 Reps

@10

2A

Tricep Pushdown (Cable)

3 Sets

10-20 Reps

@10

2B

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

Day 2

1

Deadlift (Paused)

4 Sets

4 Reps

75%

2A

Belt Squat

3 Sets

5-10 Reps

@9

2B

Single Arm Row (Dumbbell)

3 Sets

10-15 Reps

@10

Day 3

1A

Bench Press (Paused)

2 Sets

1-3 Reps

85%

1B

Face Pull

3 Sets

10-15 Reps

@10

2A

Tricep Pushdown (Cable)

3 Sets

10-20 Reps

@10

2B

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

Day 4

1

Deadlift (Barbell)

3 Sets

4 Reps

75%

2A

Belt Squat

3 Sets

5-10 Reps

@8

2B

Single Arm Row (Dumbbell)

3 Sets

10-15 Reps

@10

Day 5

1

Pull-Up (Weighted)

3 Sets

8-12 Reps

@9

2A

Tricep Rope Push Down (Cable)

3 Sets

10-20 Reps

@10

2B

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

3A

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

@10

3B

Face Pull

3 Sets

10-15 Reps

@10

4

Standing Pullover (Cable)

3 Sets

10-15 Reps

@10