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PPL
by Kyle C
1 athletes joined
5.0
(1 rating)
Program Description
Push, pull, legs with a deload week
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 25, 2024 09:50
Last Edited
May 14, 2024 03:16
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2
Lateral Raise (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Seated Shoulder Press (Dumbbell)
3 Sets
5
Dip (Assisted)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Romanian Deadlift (Barbell)
3 Sets
4
Lying Leg Curl
3 Sets
5
Standing Calf Raise
3 Sets
Day 3
1
Lat Pulldown
3 Sets
2
T-Bar Row
3 Sets
3
Face Pull
3 Sets
4
Bicep Curl (Dumbbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets