logo
Cole Burden PPL
by Cole B.
6 athletes joined
Program Description
Increase strength on the three main compound lifts while building size.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Dec 03, 2023 04:24
Last Edited
May 14, 2024 03:17
down_app
Week 1
1 / 6 Weeks
Day 5
1
Pull-Up (Weighted)
5 Sets
10 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
5 Sets
10 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
3
Leg Extension
4 Sets
10 Reps
4
Lying Leg Curl
5 Sets
15 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Lying Leg Curl
3 Sets
15 Reps
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
4
Leg Extension
4 Sets
10 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 2
1
Pull-Up (Weighted)
5 Sets
10 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
3
Leg Extension
4 Sets
10 Reps
4
Lying Leg Curl
5 Sets
15 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Pull-Up (Weighted)
5 Sets
10 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Lying Leg Curl
3 Sets
15 Reps
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
4
Leg Extension
4 Sets
10 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 2
1
Pull-Up (Weighted)
5 Sets
11 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
83%
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
3
Leg Extension
4 Sets
10 Reps
4
Lying Leg Curl
5 Sets
15 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Pull-Up (Weighted)
5 Sets
11 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
83%
2
Lying Leg Curl
3 Sets
15 Reps
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
4
Leg Extension
4 Sets
10 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
88%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
78%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
83%
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
3
Leg Extension
4 Sets
10 Reps
4
Lying Leg Curl
5 Sets
15 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
83%
2
Lying Leg Curl
3 Sets
15 Reps
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
4
Leg Extension
4 Sets
10 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Pull-Up (Weighted)
5 Sets
11 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 2
1
Pull-Up (Weighted)
5 Sets
11 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
88%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
78%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 2
1
Pull-Up (Weighted)
5 Sets
12 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
3
Leg Extension
4 Sets
10 Reps
4
Lying Leg Curl
5 Sets
15 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Pull-Up (Weighted)
5 Sets
12 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Lying Leg Curl
3 Sets
15 Reps
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
4
Leg Extension
4 Sets
10 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
90%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
8 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
50%
2
Walking Lunge (Dumbbell)
2 Sets
20 Reps
3
Leg Extension
4 Sets
10 Reps
4
Lying Leg Curl
5 Sets
15 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Pull-Up (Weighted)
4 Sets
8 Reps
2
Pendlay Row
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Preacher Curl (Barbell)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
4 Sets
10 Reps
50%
2
Lying Leg Curl
3 Sets
15 Reps
3
Walking Lunge (Dumbbell)
4 Sets
20 Reps
4
Leg Extension
4 Sets
10 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
50%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
50%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
15 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Extension (Cable)
5 Sets
20 Reps