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Awsan’s PPLUL 5-days Workout
by Awsan
38 athletes joined
Program Description
Introducing the PPLUL workout program: Hit every muscle group twice a week for optimal gains. Gradually increase weights weekly to keep challenging yourself. Here's the breakdown: Day 1: Push Day Day 2: Pull Day Day 3: Leg Day (Quads Focus) + Abs Day 4: Rest Day 5: Upper Body Day 6: Lower Body (Hamstrings Focus) + Abs Day 7: Rest Maximize results with this well-rounded 5-day routine. Keep pushing, and success will follow!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Jan 10, 2024 07:12
Last Edited
Jun 24, 2024 04:29
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Week 1
1 / 4 Weeks
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
4 Sets
8-12 Reps
3
Single Arm Iso Row
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
3
Cable Crossover
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Dip (Machine)
3 Sets
10-15 Reps
7
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
8
Cable Triceps Kickbacks
2 Sets
20 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2A
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
2B
Chest Fly (Machine)
2 Sets
10-15 Reps
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Upright Row (Barbell)
3 Sets
8-12 Reps
7
21s (EZ Bar)
3 Sets
21 Reps
8
Concentration Curl
2 Sets
10-15 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
10
Lying Tricep Extension (Barbell)
2 Sets
10-15 Reps
Day 5
1
Leg Press (45 Degrees)
2 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Lying Leg Curl
2 Sets
15 Reps
4A
Leg Curl
3 Sets
8-12 Reps
4B
Hip Adductor (Machine)
3 Sets
8-10 Reps
5
Hip Thrust (Barbell)
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
15-20 Reps
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
8
Leg Pull-In
3 Sets
10-15 Reps
9
Plank
2 Sets
0.3-1 mins
Day 3
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
2
Squat (Barbell)
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
6
Seated Calf Raise
2 Sets
15-20 Reps
7A
Cable Crunch
3 Sets
10-15 Reps
7B
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
8
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
3
Cable Crossover
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Dip (Machine)
3 Sets
10-15 Reps
7
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
8
Cable Triceps Kickbacks
2 Sets
20 Reps
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
4 Sets
8-12 Reps
3
Single Arm Iso Row
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
2
Squat (Barbell)
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
6
Seated Calf Raise
2 Sets
15-20 Reps
7A
Cable Crunch
3 Sets
10-15 Reps
7B
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
8
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2A
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
2B
Chest Fly (Machine)
2 Sets
10-15 Reps
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Upright Row (Barbell)
3 Sets
8-12 Reps
7
21s (EZ Bar)
3 Sets
21 Reps
8
Concentration Curl
2 Sets
10-15 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
10
Lying Tricep Extension (Barbell)
2 Sets
10-15 Reps
Day 5
1
Leg Press (45 Degrees)
2 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Lying Leg Curl
2 Sets
15 Reps
4A
Leg Curl
3 Sets
8-12 Reps
4B
Hip Adductor (Machine)
3 Sets
8-10 Reps
5
Hip Thrust (Barbell)
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
15-20 Reps
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
8
Leg Pull-In
3 Sets
10-15 Reps
9
Plank
2 Sets
0.3-1 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
3
Cable Crossover
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Dip (Machine)
3 Sets
10-15 Reps
7
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
8
Cable Triceps Kickbacks
2 Sets
20 Reps
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
4 Sets
8-12 Reps
3
Single Arm Iso Row
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
2
Squat (Barbell)
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
6
Seated Calf Raise
2 Sets
15-20 Reps
7A
Cable Crunch
3 Sets
10-15 Reps
7B
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
8
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2A
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
2B
Chest Fly (Machine)
2 Sets
10-15 Reps
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Upright Row (Barbell)
3 Sets
8-12 Reps
7
21s (EZ Bar)
3 Sets
21 Reps
8
Concentration Curl
2 Sets
10-15 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
10
Lying Tricep Extension (Barbell)
2 Sets
10-15 Reps
Day 5
1
Leg Press (45 Degrees)
2 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Lying Leg Curl
2 Sets
15 Reps
4A
Leg Curl
3 Sets
8-12 Reps
4B
Hip Adductor (Machine)
3 Sets
8-10 Reps
5
Hip Thrust (Barbell)
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
15-20 Reps
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
8
Leg Pull-In
3 Sets
10-15 Reps
9
Plank
2 Sets
0.3-1 mins
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
3
Cable Crossover
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Seated Dip (Machine)
3 Sets
10-15 Reps
7
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
8
Cable Triceps Kickbacks
2 Sets
20 Reps
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
4 Sets
8-12 Reps
3
Single Arm Iso Row
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-12 Reps
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
Day 3
1
Leg Press (45 Degrees)
4 Sets
8-10 Reps
2
Squat (Barbell)
4 Sets
8-10 Reps
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-12 Reps
6
Seated Calf Raise
2 Sets
15-20 Reps
7A
Cable Crunch
3 Sets
10-15 Reps
7B
Reverse Abs Crunch (Bodyweight)
3 Sets
10-15 Reps
8
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2A
Incline Chest Fly (Dumbbell)
2 Sets
15-20 Reps
2B
Chest Fly (Machine)
2 Sets
10-15 Reps
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-10 Reps
5
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
6
Upright Row (Barbell)
3 Sets
8-12 Reps
7
21s (EZ Bar)
3 Sets
21 Reps
8
Concentration Curl
2 Sets
10-15 Reps
9
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
10
Lying Tricep Extension (Barbell)
2 Sets
10-15 Reps
Day 5
1
Leg Press (45 Degrees)
2 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Lying Leg Curl
2 Sets
15 Reps
4A
Leg Curl
3 Sets
8-12 Reps
4B
Hip Adductor (Machine)
3 Sets
8-10 Reps
5
Hip Thrust (Barbell)
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
15-20 Reps
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
8
Leg Pull-In
3 Sets
10-15 Reps
9
Plank
2 Sets
0.3-1 mins