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Maximus PPL
by Max N.
10 athletes joined
5.0
(1 rating)
Program Description
Strength and volume
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Mar 02, 2024 07:45
Last Edited
Jun 23, 2024 07:00
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Week 1
1 / 2 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Seated Calf Raise
4 Sets
15 Reps
6
Ab Wheel
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Seated Calf Raise
4 Sets
15 Reps
6
Ab Wheel
4 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Pec Deck (Machine)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Skull Crusher
4 Sets
12 Reps
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
10
Sit Up
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Pec Deck (Machine)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Skull Crusher
4 Sets
12 Reps
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
10
Sit Up
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Shrug (Dumbbell)
3 Sets
12 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Shrug (Dumbbell)
3 Sets
12 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Seated Calf Raise
4 Sets
15 Reps
6
Ab Wheel
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
2
Lunge (Dumbbell)
3 Sets
10 Reps
3
Hamstring Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Seated Calf Raise
4 Sets
15 Reps
6
Ab Wheel
4 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Pec Deck (Machine)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Skull Crusher
4 Sets
12 Reps
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
10
Sit Up
4 Sets
20 Reps
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Shrug (Dumbbell)
3 Sets
12 Reps
4
Chest Supported Row (Machine)
4 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Pec Deck (Machine)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
8
Skull Crusher
4 Sets
12 Reps
9
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
10
Sit Up
4 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Shrug (Dumbbell)
3 Sets
12 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
7
Abs Crunch (Bodyweight)
4 Sets
20 Reps