Program Description
Yo
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 06, 2024 01:38
- Last EditedJun 18, 2025 10:06

Summary
Unlock your strength potential with the Zack PPLUL program, an 8-week journey designed for dedicated lifters looking to build muscle and enhance performance. Comprising five training days each week, this program focuses on a balanced push, pull, and leg split, ensuring comprehensive development across all major muscle groups. With a mix of barbell, dumbbell, and machine exercises, you'll engage in targeted workouts that promote hypertrophy and strength gains. Get ready to challenge yourself and see real results as you commit to this structured and effective training regimen!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
4
15 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
-
2
Incline Bench Press (Smith Machine)
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Hammer Curl
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
-
2
Leg Press
4
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row4 Sets
10 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Cable)4 Sets
15 Reps
-
4
Reverse Pec Deck3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Pec Deck (Machine)3 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6
Skull Crusher (Barbell)3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)4 Sets
8 Reps
-
2
Deadlift (Barbell)3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)2 Sets
20 Reps
-
4
Leg Curl3 Sets
12 Reps
-
5
Calf Raise (Leg Press)4 Sets
15 Reps
-
6
Decline Sit Up (Weighted)3 Sets
12 Reps
-
Day 4
1
Chin-Up (Assisted)3 Sets
12 Reps
-
2
Incline Bench Press (Smith Machine)3 Sets
12 Reps
-
3
Chest Supported Row (Machine)3 Sets
12 Reps
-
4
Chest Press (Machine)3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
6
Hammer Curl3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
Day 5
1
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
2
Leg Press4 Sets
10 Reps
-
3
Lying Leg Curl3 Sets
12 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)3 Sets
15 Reps
-