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Ted PPL
by Ted Ngaleu
1 athletes joined
Program Description
;)
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 05, 2024 03:47
Last Edited
Jun 05, 2024 05:43
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Week 1
1 / 8 Weeks
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 1
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 3
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10
Day 4
1
Push Up
7 Sets
10-12 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
8-15 Reps
@10
5
Hanging Knee Raises
3 Sets
8-15 Reps
@10
Day 6
1
Front Squat (Barbell)
5 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Leg Press
3 Sets
10-12 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@10