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High Intensity PPL/MURPH
by Peter A.
1 athletes joined
5.0
(1 rating)
Program Description
Be a stud asf
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Apr 17, 2024 02:17
Last Edited
May 07, 2024 10:28
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Week 1
1 / 3 Weeks
Day 1
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 2
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 4
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 5
1
Hack Squat
3 Sets
2
Leg Extension
2 Sets
3
Seated Hamstring Curl
2 Sets
4A
Glute Kickback (Cable)
3 Sets
4B
Standing Calf Raise
3 Sets
5
Decline Crunch
3 Sets
Day 6
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 7
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Underhand Lat Pulldown
2 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Hammer Curl
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Preacher Curl (Barbell)
3 Sets
4
Hammer Curl
2 Sets
5
Underhand Lat Pulldown
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets
Day 1
1
Hack Squat
3 Sets
2
Leg Extension
2 Sets
3
Seated Hamstring Curl
2 Sets
4A
Glute Kickback (Cable)
3 Sets
4B
Standing Calf Raise
3 Sets
5
Decline Crunch
3 Sets
Day 2
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 3
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 4
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 5
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Underhand Lat Pulldown
2 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Hammer Curl
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets
Day 6
1
Hack Squat
3 Sets
2
Leg Extension
2 Sets
3
Seated Hamstring Curl
2 Sets
4A
Glute Kickback (Cable)
3 Sets
4B
Standing Calf Raise
3 Sets
5
Decline Crunch
3 Sets
Day 7
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 1
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Underhand Lat Pulldown
2 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Hammer Curl
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets
Day 2
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 3
1
Hack Squat
3 Sets
2
Leg Extension
2 Sets
3
Seated Hamstring Curl
2 Sets
4A
Glute Kickback (Cable)
3 Sets
4B
Standing Calf Raise
3 Sets
5
Decline Crunch
3 Sets
Day 4
1A
Chin-Up (Weighted)
10 Sets
1B
Push Up
10 Sets
1C
Squat (Bodyweight)
10 Sets
Day 5
1A
Chest Fly (Cable)
3 Sets
1B
Lateral Raise (Dumbbell)
3 Sets
2
Overhead Press (Barbell)
2 Sets
3
Incline Bench Press (Barbell)
2 Sets
4
Dip (Weighted)
2 Sets
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6A
Chest Fly (Dumbbell)
2 Sets
6B
Lateral Raise (Dumbbell)
2 Sets
Day 6
1
Seated Wide-Grip Row (Cable)
3 Sets
2
Lat Pulldown
2 Sets
3
Underhand Lat Pulldown
2 Sets
4
Preacher Curl (Barbell)
3 Sets
5
Hammer Curl
2 Sets
6A
Face Pull
3 Sets
6B
Shrug (Dumbbell)
3 Sets
6C
Bicep Curl (Dumbbell)
3 Sets
Day 7
1
Hack Squat
3 Sets
2
Leg Extension
2 Sets
3
Seated Hamstring Curl
2 Sets
4A
Glute Kickback (Cable)
3 Sets
4B
Standing Calf Raise
3 Sets
5
Decline Crunch
3 Sets