Program Description
PPLUL workout split
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 23, 2024 08:07
- Last EditedJul 09, 2024 04:55
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)3 Sets
12 Reps
2
Lat Pulldown3 Sets
12 Reps
3
Seated Row (Machine)3 Sets
12 Reps
4
Face Pull5 Sets
15 Reps
5
Hammer Curl4 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 Pulldown3 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 Squat3 Sets
12 Reps
2
Leg Press (45 Degrees)3 Sets
12 Reps
3
Leg Curl3 Sets
12 Reps
4
Leg Extension3 Sets
12 Reps
5
Calf Raise (Bodyweight)5 Sets
15 Reps
Day 5
1
Goblet Squat3 Sets
12 Reps
2
Leg Press (45 Degrees)3 Sets
12 Reps
3
Leg Curl3 Sets
12 Reps
4
Leg Extension3 Sets
12 Reps
5
Calf Raise (Bodyweight)5 Sets
15 Reps