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Omega Level PPL
by Paul M.
Program Description
Hypertrophy growth across 3 day Push, Pull, Legs split
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
May 19, 2024 01:37
Last Edited
May 21, 2024 11:51
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Pec Deck (Machine)
3 Sets
10-12 Reps
4
Overhead Press (Barbell)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
Day 2
1
Bent Over Row (Barbell)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Row (Machine)
3 Sets
10 Reps
4
Upright Row (Barbell)
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Leg Press
4 Sets
10 Reps
2
Hack Squat
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
10 Reps