TB PPLE - Block I

by Ben

1 athletes joined

Program Description

Preparation for Law Enforcement

Program Overview

Level
Novice
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 02, 2026 07:09
Last Edited
Mar 09, 2026 01:55

Muscle Engagement

Front

Back

MuscleSet

Abs

14.1%

Chest

11.7%

Triceps

11.7%

Front Delts

11.7%

Glutes

8.9%

Quadriceps

8.6%

Hamstrings

8.6%

Lats

6.3%

Upper Back

6.3%

Biceps

3.7%

Other

3.3%

Adductors

2.9%

Lower Back

1.9%

Forearms

0.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

5 reps

70%

2

Bench Press (Barbell)

3

5 reps

70%

3

Pull-Up (Bodyweight)

3

10 reps

-

4

Back Extension

3

15 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

80%

2

Pull-Up (Bodyweight)

3

11 reps

-

3

Bench Press (Barbell)

3

5 reps

80%

4

Bicep Curl (Dumbbell)

3

10 reps

-

Day 1

1

Squat (Barbell)

3

3 reps

90%

2

Pull-Up (Bodyweight)

3

15 reps

-

3

Bench Press (Barbell)

3

3 reps

90%

Day 1

1

Squat (Barbell)

3

5 reps

75%

2

Bench Press (Barbell)

3

5 reps

75%

3

Pull-Up (Bodyweight)

3

13 reps

-

4

Deadlift (Dumbbell)

3

10 reps

-

Day 2

1

Run

1

20 mins

RPE 3-4

Day 2

1

Run

1

20 mins

RPE 3-4

2

Push Up

3

10 reps

-

3

Sit Up

3

10 reps

-

4

Mountain Climber

3

10 reps

-

Day 2

1

Run

1

25 mins

RPE 3-4

2

Push Up

2

20 reps

-

3

Sit Up

2

20 reps

-

4

Mountain Climber

2

20 reps

-

Day 2

1

Run

1

30 mins

RPE 3-4

2

Push Up

3

20 reps

-

3

Sit Up

3

20 reps

-

4

Mountain Climber

3

20 reps

-

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

-

2

Squat (Barbell)

3

5 reps

70%

3

Bench Press (Barbell)

3

5 reps

70%

4

Deadlift (Dumbbell)

3

10 reps

RPE 5

Day 3

1

Squat (Barbell)

3

5 reps

80%

2

Pull-Up (Bodyweight)

3

11 reps

-

3

Bench Press (Barbell)

3

5 reps

80%

4

Deadlift (Dumbbell)

3

15 reps

-

Day 3

1

Squat (Barbell)

3

3 reps

90%

2

Pull-Up (Bodyweight)

3

15 reps

-

3

Bench Press (Barbell)

3

3 reps

90%

4

Deadlift (Dumbbell)

3

10 reps

-

Day 3

1

Pull-Up (Bodyweight)

3

13 reps

-

2

Squat (Barbell)

3

5 reps

75%

3

Bench Press (Barbell)

3

5 reps

75%

4

Hanging Leg Raise

3

10 reps

-

Day 4

1

Run

1

20 mins

RPE 3-4

2

Push Up

3

10 reps

-

Day 4

1

Run

1

20 mins

RPE 3-4

2

Push Up

3

10 reps

-

3

Sit Up

3

10 reps

-

4

Mountain Climber

3

10 reps

-

Day 4

1

Run

1

25 mins

RPE 3-4

2

Push Up

2

20 reps

-

3

Sit Up

2

20 reps

-

4

Mountain Climber

2

20 reps

-

Day 4

1

Run

1

30 mins

RPE 3-4

2

Push Up

3

20 reps

-

3

Sit Up

3

20 reps

-

4

Mountain Climber

3

20 reps

-

Day 5

1

Squat (Barbell)

3

5 reps

70%

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Bench Press (Barbell)

3

5 reps

70%

4

Deadlift (Barbell)

1

5 reps

70%

Day 5

1

Squat (Barbell)

3

5 reps

80%

2

Pull-Up (Bodyweight)

3

11 reps

-

3

Bench Press (Barbell)

3

5 reps

80%

4

Deadlift (Barbell)

1

5 reps

80%

Day 5

1

Squat (Barbell)

3

3 reps

90%

2

Pull-Up (Bodyweight)

3

15 reps

-

3

Bench Press (Barbell)

3

3 reps

90%

4

Deadlift (Barbell)

3

2 reps

90%

Day 5

1

Squat (Barbell)

3

5 reps

75%

2

Pull-Up (Bodyweight)

3

13 reps

-

3

Bench Press (Barbell)

3

5 reps

75%

4

Seated Row (Cable)

3

10 reps

-

Day 6

1

6 X 400M (90s Rest) Interval Run

6

400 reps

-

2

Push Up

3

10 reps

-

3

Mountain Climber

3

10 reps

-

Day 6

1A

Push Up

6

10 reps

-

1B

400m Sprint

6

6 reps

-

1C

Mountain Climber

6

10 reps

-

Day 6

1

Run

1

2400 reps

-

2

Push Up

3

20 reps

-

3

Sit Up

3

20 reps

-

4

Mountain Climber

3

20 reps

-

Day 6

1A

100m Sprint

5

-

1B

Push Up

5

20 reps

-

1C

Sit Up

5

20 reps

-

1D

Mountain Climber

5

20 reps

-

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

70%

2

Bench Press (Barbell)

3 Sets

5 Reps

70%

3

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

4

Back Extension

3 Sets

15 Reps

-

Day 2

1

Run

1 Set

20 mins

@3-4

Day 3

1

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

2

Squat (Barbell)

3 Sets

5 Reps

70%

3

Bench Press (Barbell)

3 Sets

5 Reps

70%

4

Deadlift (Dumbbell)

3 Sets

10 Reps

@5

Day 4

1

Run

1 Set

20 mins

@3-4

2

Push Up

3 Sets

10 Reps

-

Day 5

1

Squat (Barbell)

3 Sets

5 Reps

70%

2

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

3

Bench Press (Barbell)

3 Sets

5 Reps

70%

4

Deadlift (Barbell)

1 Set

5 Reps

70%

Day 6

1

6 X 400M (90s Rest) Interval Run

6 Sets

400 Reps

-

2

Push Up

3 Sets

10 Reps

-

3

Mountain Climber

3 Sets

10 Reps

-