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classic ppl era 😉
by hannah M.
Program Description
lift
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
100 minutes
Created
May 26, 2024 06:47
Last Edited
May 30, 2024 12:39
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 2
1
Hammer Curl
3 Sets
10 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
3
T-Bar Row
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
Day 2
1
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
2
Face Pull
3 Sets
10 Reps
@8
3
Hammer Curl
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2
Back Extension
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Skull Crusher
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
3 Sets
10 Reps
@8
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
3
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
elevated goblet squat ( dumbbell )
3 Sets
10 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8