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PPL
by Jack B.
4 athletes joined
Program Description
Ok boomer
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
May 14, 2024 12:27
Last Edited
Jun 18, 2024 08:07
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
3
Chest Fly (Machine)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Preacher Curl (Barbell)
3 Sets
15 Reps
6
Wrist Curls
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Hip Thrust (Barbell)
3 Sets
15 Reps
5
Hip Abductor (Machine)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
2
Pull-Up (Assisted)
3 Sets
15 Reps
3
Chest Supported Row (Machine)
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5
Back Extension
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
3
Chest Fly (Machine)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Preacher Curl (Barbell)
3 Sets
15 Reps
6
Wrist Curls
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Hip Thrust (Barbell)
3 Sets
15 Reps
5
Hip Abductor (Machine)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
2
Pull-Up (Assisted)
3 Sets
15 Reps
3
Chest Supported Row (Machine)
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5
Back Extension
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
3
Chest Fly (Machine)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Preacher Curl (Barbell)
3 Sets
15 Reps
6
Wrist Curls
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Hip Thrust (Barbell)
3 Sets
15 Reps
5
Hip Abductor (Machine)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
2
Pull-Up (Assisted)
3 Sets
15 Reps
3
Chest Supported Row (Machine)
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5
Back Extension
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
3
Chest Fly (Machine)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Preacher Curl (Barbell)
3 Sets
15 Reps
6
Wrist Curls
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Hip Thrust (Barbell)
3 Sets
15 Reps
5
Hip Abductor (Machine)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
2
Pull-Up (Assisted)
3 Sets
15 Reps
3
Chest Supported Row (Machine)
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5
Back Extension
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
3
Chest Fly (Machine)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Preacher Curl (Barbell)
3 Sets
15 Reps
6
Wrist Curls
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Hip Thrust (Barbell)
3 Sets
15 Reps
5
Hip Abductor (Machine)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
2
Pull-Up (Assisted)
3 Sets
15 Reps
3
Chest Supported Row (Machine)
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5
Back Extension
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
3
Chest Fly (Machine)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Lat Pulldown
3 Sets
15 Reps
2
Seated Row (Cable)
3 Sets
15 Reps
3
Lat Pulldown (Single Arm)
3 Sets
15 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Preacher Curl (Barbell)
3 Sets
15 Reps
6
Wrist Curls
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
2
Stiff Leg Deadlift
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Hip Thrust (Barbell)
3 Sets
15 Reps
5
Hip Abductor (Machine)
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Chest Fly (Cable)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bent Over Row (Barbell)
3 Sets
15 Reps
2
Pull-Up (Assisted)
3 Sets
15 Reps
3
Chest Supported Row (Machine)
3 Sets
15 Reps
4
Face Pull
3 Sets
15 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
5
Back Extension
3 Sets
15 Reps
6
Standing Calf Raise
3 Sets
15 Reps