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Muscle Builder: 3 Day PPL
by JL
19 athletes joined
Program Description
Muscle Builder: 3 Day PPL *Beginner/Novice version This bodybuilding workout plan is designed to facilitate weekly progressive overload through set volume while maintaining a moderate intensity level. By gradually increasing the volume of sets each week, you’ll challenge your muscles to adapt and grow over time, promoting continuous progress and muscle development. This workout plan provides a balanced approach to bodybuilding, targeting all major muscle groups while systematically increasing training volume to promote muscle growth and strength gains over time. If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR. Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises. On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises. - Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation. - Modify the repetition range and intensity (RPE/RIR) as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises. The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 08:25
Last Edited
Jun 11, 2024 01:36
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@7
3
Skull Crushers (Smith Machine)
4 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Barbell Row
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Lat Prayer
3 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Upright Row (Cable)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@7
2
Hack Squat
3 Sets
12 Reps
@7
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
Chest Fly (Machine)
3 Sets
12 Reps
@7
5
Reverse Fly (Machine)
3 Sets
12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
2
Hack Squat
3 Sets
3
Stiff Leg Deadlift
3 Sets
4
Chest Fly (Machine)
4 Sets
5
Reverse Fly (Machine)
3 Sets
6
Bicep Curl (Barbell)
4 Sets
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
3
Skull Crushers (Smith Machine)
4 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
5
Leg Extension
4 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Barbell Row
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
3
Lat Prayer
4 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@7
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Upright Row (Cable)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
3
Skull Crushers (Smith Machine)
2 Sets
2 Sets
10 Reps
12 Reps
@7
@7
4
Chest Supported Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Leg Extension
4 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 2
1
Barbell Row
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
3
Lat Prayer
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7
5
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Upright Row (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
Day 3
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
2
Hack Squat
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
3
Stiff Leg Deadlift
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Chest Fly (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Reverse Fly (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bicep Curl (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@7
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Skull Crushers (Smith Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Chest Supported Row (Machine)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Leg Extension
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
Day 2
1
Barbell Row
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Lat Prayer
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Incline Curl (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Leg Curl
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
6
Upright Row (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 3
1
Squat (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Hack Squat
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
3
Stiff Leg Deadlift
4 Sets
12 Reps
@8
4
Chest Fly (Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
5
Reverse Fly (Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
6
Bicep Curl (Barbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@6
2
Skull Crushers (Smith Machine)
3 Sets
8 Reps
@6
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@6
4
Leg Extension
3 Sets
10 Reps
@6
Day 2
1
Barbell Row
3 Sets
8 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
4
Leg Curl
4 Sets
10 Reps
@6
Day 3
1
Hack Squat
3 Sets
8 Reps
@6
2
Chest Fly (Machine)
3 Sets
10 Reps
@6
3
Reverse Fly (Machine)
3 Sets
10 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@6