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P.L.O.P.S
by Josh C.
2 athletes joined
Program Description
Day 1: Push (chest/triceps) Day 2: Legs (Legs only) Optional Cardio Day 3: Pull (back/bis) Day 4: Shoulders/Arms
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jun 03, 2024 07:08
Last Edited
Jun 15, 2024 09:10
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10