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Basic PPL
by Andrew P
7 athletes joined
Program Description
No frills, basic PPL
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 24, 2024 09:43
Last Edited
May 08, 2024 02:21
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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 Pulldown
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
5 Reps
3
Alternating Dumbbell Curl
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Cable Crunch
3 Sets
10 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
8 Reps
3
Leg Press
3 Sets
5 Reps
4
Run
1 Set
15 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Dip (Assisted)
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Dumbbell)
4 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Bent Over Row (Barbell)
4 Sets
3
Alternating Dumbbell Curl
4 Sets
4
Seated Row (Cable)
4 Sets
5
Cable Crunch
4 Sets
Day 3
1
Leg Extension
4 Sets
2
Leg Curl
4 Sets
3
Leg Press
4 Sets
4
Run
1 Set
20 mins