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PPLUL
by Akash
Program Description
PPLUL workout split
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 23, 2024 08:07
Last Edited
Jul 09, 2024 04:55
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Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Machine)
3 Sets
12 Reps
4
Face Pull
5 Sets
15 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
Day 2
1
Chest Press (Machine)
3 Sets
12 Reps
2
Shoulder Press (Machine)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Pull-Up (Assisted)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Shoulder Press (Machine)
3 Sets
12 Reps
6
Preacher Curl (EZ Bar)
4 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
Day 3
1
Goblet Squat
3 Sets
12 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Calf Raise (Bodyweight)
5 Sets
15 Reps
Day 5
1
Goblet Squat
3 Sets
12 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Calf Raise (Bodyweight)
5 Sets
15 Reps