Upper and Lower PPL

by Whitney Kempton

Program Description

Build Muscle, Lose fat

Program Overview

Level
Novice
Goal
Bodyweight Fitness
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
40 minutes
Created
Feb 01, 2026 09:36
Last Edited
Feb 02, 2026 11:14

Muscle Engagement

Front

Back

MuscleSet

Glutes

16.9%

Hamstrings

12.2%

Upper Back

11.8%

Abs

8.7%

Quadriceps

8.7%

Front Delts

7.1%

Lats

7.1%

Biceps

5.9%

Rear Delts

4.7%

Middle Delts

3.5%

Stretching

3.1%

Triceps

2.4%

Chest

2.4%

Lower Back

2.4%

Adductors

2%

Forearms

1.2%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Lying Overhead Straight Arm Extension

3

10 reps

-

2

Tricep Pushdown (Cable)

3

10 reps

-

3

Chest Fly (Dumbbell)

3

10 reps

-

4

Seated Row (Cable)

3

8 reps

-

5

Around The World

3

8 reps

-

6

Front Raise

3

8 reps

-

Day 2

1

Single Leg Romanian Deadlift

3

8 reps

-

2

Glute Kickback (Cable)

3

12 reps

-

3

Pull Through (Cable)

3

10 reps

-

4

Goblet Squat

2

10 reps

-

5

Dead Bug

2

8 reps

-

Day 3

1

Lat Pulldown

3

10 reps

-

2

Cable Face Pull

3

10 reps

-

3

Lateral Raise (Dumbbell)

3

8 reps

-

4

Rear Delt Fly (Cable)

3

10 reps

-

5

Single Arm Row (Cable)

3

10 reps

-

6

Hammer Curl (Dumbbell)

3

10 reps

-

Day 4

1

Hip Thrust (Dumbbell)

3

10 reps

-

2

Pull Through (Cable)

3

10 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Cable Hip Abduction

3

10 reps

-

5

Lunge (Dumbbell)

3

10 reps

-

6

Dead Bug

2

8 reps

-

Day 1

1

Lying Overhead Straight Arm Extension

3 Sets

10 Reps

-

2

Tricep Pushdown (Cable)

3 Sets

10 Reps

-

3

Chest Fly (Dumbbell)

3 Sets

10 Reps

-

4

Seated Row (Cable)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

5

Around The World

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

6

Front Raise

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

Day 2

1

Single Leg Romanian Deadlift

3 Sets

8 Reps

-

2

Glute Kickback (Cable)

3 Sets

12 Reps

-

3

Pull Through (Cable)

3 Sets

10 Reps

-

4

Goblet Squat

2 Sets

10 Reps

-

5

Dead Bug

2 Sets

8 Reps

-

Day 3

1

Lat Pulldown

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

2

Cable Face Pull

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

4

Rear Delt Fly (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

5

Single Arm Row (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

6

Hammer Curl (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

Day 4

1

Hip Thrust (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

2

Pull Through (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

3

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

4

Cable Hip Abduction

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

5

Lunge (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

6

Dead Bug

1 Set

1 Set

8 Reps

8 Reps

-

-