logo
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
down_app
Week 1
1 / 6 Weeks
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
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
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
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
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
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