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First Responder Workout 3 Day simple PPL
by Ryno V.
43 athletes joined
Program Description
Monday, Wednesday, Thursday 1:00 to 2:00 hour workout (Includes 15 min cardio(Boxing)) Building muscle back to basics.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Feb 04, 2024 11:21
Last Edited
Jun 15, 2024 07:06
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 3
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5
Day 1
1
Bench Press (Paused)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Skull Crusher
4 Sets
12 Reps
@7.5
4
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8
5
Single Arm Cable Lateral Raises
4 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8.5
7
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
8
Boxing
2 Sets
5 mins
@8.5
Day 2
1
Dumbbell Row
4 Sets
12 Reps
@8.5
2
T-Bar Row
4 Sets
12 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Hammer Curl
4 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
7
Boxing
2 Sets
5 mins
@9.5
Day 3
1
Goblet Squat
4 Sets
12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Walking Lunge
4 Sets
12 Reps
@9.5
5
Abs Crunch (Weighted)
4 Sets
25 Reps
@8
6
Boxing
2 Sets
5 mins
@8.5