logo
BoostcampPNG
Probably shitty PPL
by Jeffrey W.
Program Description
My lower back is shit so no more Deadlifts or Barbell squats. But I still want a big bench. If you’re in the same boat give this a shot. For each exercise start with a weight you can complete three sets of ten with. Add weight when you’re able to complete three sets of 15 with good form and 1-2 reps in reserve. 5# for upper, 10# for lower, or whatever the next increment is on the machine. The last set of barbell bench should be an amrap. After 6 weeks take a deload week.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 15, 2024 03:05
Last Edited
Jul 20, 2024 04:09
down_app
Week 1
1 / 6 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
2
Upright Row (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
3
Chest Supported Row (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
4
Lat Pulldown
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
2
Chest Press (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
3
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
4
Dip (Assisted)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
6
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
Day 3
1
Belt Squat
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
2
Leg Press
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
3
Stiff Leg Deadlift
3 Sets
15 Reps
@6
4
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@9
5
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@7
@9