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Finn PPL 2
by Finn
Program Description
PPL2
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 15, 2024 04:26
Last Edited
May 24, 2024 01:27
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
90%
2
Military Press (Barbell)
3 Sets
8-12 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
80%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
40%
2
Lat Pulldown
3 Sets
8-12 Reps
70%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
80%
4
Face Pull
5 Sets
15-20 Reps
60%
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
50%
2
Step-Up (Weighted)
3 Sets
8-12 Reps
3
Single Leg Press
3 Sets
8-10 Reps
70%
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Bench Press (Barbell)
3 Sets
15-20 Reps
40%
3
Military Press (Barbell)
5 Sets
5 Reps
85%
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
75%
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
70%
6
Shoulder Press (Machine)
3 Sets
5-8 Reps
60%
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
80%
2
One Arm Bent Over Row
5 Sets
8 Reps
80%
3
Face Pull
3 Sets
12-15 Reps
70%
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
75%