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PLP
by Brandon M.
Program Description
General fitness and strength training.
Program Overview
Level
Novice
Goal
Athletics, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 11, 2024 07:32
Last Edited
Jun 15, 2024 11:45
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Week 1
1 / 12 Weeks
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Russian Twist
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Side Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 3
1
Yoga
1 Set
30 mins
Day 4
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 5
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Russian Twist
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 6
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Russian Twist
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Russian Twist
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins
Day 1
1A
Push Up
5 Sets
20 Reps
1B
Glute Bridge (Bodyweight)
5 Sets
20 Reps
2
Bench Press (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Overhead Press (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 2
1
Yoga
1 Set
30 mins
Day 3
1A
Squat (Bodyweight)
5 Sets
20 Reps
1B
Plank
5 Sets
1 mins
2
Squat (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Lunge (Dumbbell)
2 Sets
3 Sets
10 Reps
5 Reps
Day 4
1
Yoga
1 Set
30 mins
Day 5
1A
Wide Grip Pull-Up
5 Sets
20 Reps
1B
Lying Leg Raise
5 Sets
20 Reps
2
Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
5 Reps
3
Dumbbell Row
2 Sets
3 Sets
10 Reps
5 Reps
Day 6
1
Yoga
1 Set
30 mins