Modified PPL

by null

1 athletes joined

Program Description

Program to help beginners stay consistent and build muscle.

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Apr 19, 2024 05:50
Last Edited
May 09, 2024 03:16

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1A

Bench Press (Dumbbell)

3

1B

Dumbbell Row

3

2A

Chest Fly (Machine)

3

2B

Rear Delt Fly (Machine)

3

3

Bicep Curl (Dumbbell)

3

Day 1

1A

Bench Press (Dumbbell)

3

1B

Dumbbell Row

3

2A

Chest Fly (Machine)

3

2B

Rear Delt Fly (Machine)

3

3

Bicep Curl (Dumbbell)

3

Day 1

1A

Bench Press (Dumbbell)

3

1B

Dumbbell Row

3

2A

Chest Fly (Machine)

3

2B

Rear Delt Fly (Machine)

3

3

Bicep Curl (Dumbbell)

3

Day 1

1A

Bench Press (Dumbbell)

3

1B

Dumbbell Row

3

2A

Chest Fly (Machine)

3

2B

Rear Delt Fly (Machine)

3

3

Bicep Curl (Dumbbell)

3

Day 1

1A

Bench Press (Dumbbell)

3

1B

Dumbbell Row

3

2A

Chest Fly (Machine)

3

2B

Rear Delt Fly (Machine)

3

3

Bicep Curl (Dumbbell)

3

Day 1

1A

Bench Press (Dumbbell)

3

1B

Dumbbell Row

3

2A

Chest Fly (Machine)

3

2B

Rear Delt Fly (Machine)

3

3

Bicep Curl (Dumbbell)

3

Day 2

1

Leg Press

3

2

Leg Curl

3

3

Leg Extension

3

4

Reverse Hyperextension

3

5

Standing Calf Raise

3

Day 2

1

Leg Press

3

2

Leg Curl

3

3

Leg Extension

3

4

Reverse Hyperextension

3

5

Standing Calf Raise

3

Day 2

1

Leg Press

3

2

Leg Curl

3

3

Leg Extension

3

4

Reverse Hyperextension

3

5

Standing Calf Raise

3

Day 2

1

Leg Press

3

2

Leg Curl

3

3

Leg Extension

3

4

Reverse Hyperextension

3

5

Standing Calf Raise

3

Day 2

1

Leg Press

3

2

Leg Curl

3

3

Leg Extension

3

4

Reverse Hyperextension

3

5

Standing Calf Raise

3

Day 2

1

Leg Press

3

2

Leg Curl

3

3

Leg Extension

3

4

Reverse Hyperextension

3

5

Standing Calf Raise

3

Day 3

1

Chin-Up (Assisted)

3

2

Seated Military Press (Barbell)

3

3

Pullover (Machine)

3

4

Lateral Raise (Cable)

3

5

Single Arm Overhead Tricep Extension

3

Day 3

1

Chin-Up (Assisted)

3

2

Seated Military Press (Barbell)

3

3

Pullover (Machine)

3

4

Lateral Raise (Cable)

3

5

Single Arm Overhead Tricep Extension

3

Day 3

1

Chin-Up (Assisted)

3

2

Seated Military Press (Barbell)

3

3

Pullover (Machine)

3

4

Lateral Raise (Cable)

3

5

Single Arm Overhead Tricep Extension

3

Day 3

1

Chin-Up (Assisted)

3

2

Seated Military Press (Barbell)

3

3

Pullover (Machine)

3

4

Lateral Raise (Cable)

3

5

Single Arm Overhead Tricep Extension

3

Day 3

1

Chin-Up (Assisted)

3

2

Seated Military Press (Barbell)

3

3

Pullover (Machine)

3

4

Lateral Raise (Cable)

3

5

Single Arm Overhead Tricep Extension

3

Day 3

1

Chin-Up (Assisted)

3

2

Seated Military Press (Barbell)

3

3

Pullover (Machine)

3

4

Lateral Raise (Cable)

3

5

Single Arm Overhead Tricep Extension

3

Day 1

1A

Bench Press (Dumbbell)

3 Sets

1B

Dumbbell Row

3 Sets

2A

Chest Fly (Machine)

3 Sets

2B

Rear Delt Fly (Machine)

3 Sets

3

Bicep Curl (Dumbbell)

3 Sets

Day 2

1

Leg Press

3 Sets

2

Leg Curl

3 Sets

3

Leg Extension

3 Sets

4

Reverse Hyperextension

3 Sets

5

Standing Calf Raise

3 Sets

Day 3

1

Chin-Up (Assisted)

3 Sets

2

Seated Military Press (Barbell)

3 Sets

3

Pullover (Machine)

3 Sets

4

Lateral Raise (Cable)

3 Sets

5

Single Arm Overhead Tricep Extension

3 Sets