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PPL Bash/Martin
by Basheer A.
1 athletes joined
Program Description
Mass gain beginner
Program Overview
Level
Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 12, 2024 04:07
Last Edited
May 14, 2024 06:26
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Week 1
1 / 8 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Push Up (Knees)
4 Sets
15 Reps
3
Cable Crossover
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
8
Decline Crunch
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Leg Press
3 Sets
12 Reps
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
4
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
6
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
8 Reps
2
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Face Pull
4 Sets
8 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
8 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
7
Bayesian Curl
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
10 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Push Up (Knees)
4 Sets
25 Reps
5
Ab Wheel
4 Sets
25 Reps
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
3
Leg Press
3 Sets
12 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
3 Sets
1 Set
12 Reps
10 Reps
7
Reverse Hyperextension
3 Sets
12 Reps