Program Description
No frills, basic PPL
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMar 24, 2024 09:43
- Last EditedMay 08, 2024 02:21
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
Overhead Press (Barbell)
3
5 reps
2
Dip (Assisted)
3
5 reps
3
Bench Press (Barbell)
3
5 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Lateral Raise (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
Dip (Assisted)
4
3
Bench Press (Barbell)
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Dumbbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Bent Over Row (Barbell)
3
5 reps
3
Alternating Dumbbell Curl
3
8 reps
4
Seated Row (Cable)
3
8 reps
5
Cable Crunch
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
2
Bent Over Row (Barbell)
4
3
Alternating Dumbbell Curl
4
4
Seated Row (Cable)
4
5
Cable Crunch
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
8 reps
3
Leg Press
3
5 reps
4
Run
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
2
Leg Curl
4
3
Leg Press
4
4
Run
1
20 mins
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
5 Reps
2
Dip (Assisted)3 Sets
5 Reps
3
Bench Press (Barbell)3 Sets
5 Reps
4
Tricep Pushdown (Cable)3 Sets
10 Reps
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
Day 2
1
Lat Pulldown3 Sets
10 Reps
2
Bent Over Row (Barbell)3 Sets
5 Reps
3
Alternating Dumbbell Curl3 Sets
8 Reps
4
Seated Row (Cable)3 Sets
8 Reps
5
Cable Crunch3 Sets
10 Reps
Day 3
1
Leg Extension3 Sets
10 Reps
2
Leg Curl3 Sets
8 Reps
3
Leg Press3 Sets
5 Reps
4
Run1 Set
15 mins