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PPL going back to the gym
by Vanjo tryna B a Goat
Program Description
For me yuh
Program Overview
Level
Novice
Goal
Bodyweight Fitness, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
May 07, 2024 08:44
Last Edited
May 07, 2024 10:48
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Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
2
Bench Press (Close Grip)
1 Set
10 Reps
@6.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@7.5
@7
@6.5
5
Chest Press (Machine)
3 Sets
8 Reps
@7.5
6
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
7
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
8
Tricep Pushdown (Cable)
1 Set
12 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6.5
10
Face Pull
1 Set
10 Reps
@6.5
11
Dip (Bodyweight)
1 Set
5 Reps
@9.5
Day 3
1
Shadow Boxing
1 Set
10 mins
@8
Day 4
1
Back Extension
2 Sets
10 Reps
@6.5
2
Rack Pull (Barbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
8 Reps
@7.5
Day 5
1
Shadow Boxing
1 Set
2
Forward Jump
1 Set
Day 6
1
Shadow Boxing
1 Set
8 mins
@8
Day 7
1
Shadow Boxing
1 Set
55 mins
@8
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
4
Shrug (Dumbbell)
1 Set
20 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
6
Rear Delt Row
3 Sets
8 Reps
@6.5
7
Dumbbell Row
3 Sets
8 Reps
@6
8
Lat Pulldown
3 Sets
12 Reps
@8
9
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
10
Back Extension
1 Set
10 Reps
@6.5
11
T-Bar Row
3 Sets
6 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
2
Bench Press (Close Grip)
1 Set
10 Reps
@6.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@7.5
@7
@6.5
5
Chest Press (Machine)
3 Sets
8 Reps
@7.5
6
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
7
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
8
Tricep Pushdown (Cable)
1 Set
12 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6.5
10
Face Pull
1 Set
10 Reps
@6.5
11
Dip (Bodyweight)
1 Set
5 Reps
@9.5
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
4
Shrug (Dumbbell)
1 Set
20 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
6
Rear Delt Row
3 Sets
8 Reps
@6.5
7
Dumbbell Row
3 Sets
8 Reps
@6
8
Lat Pulldown
3 Sets
12 Reps
@8
9
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
10
Back Extension
1 Set
10 Reps
@6.5
11
T-Bar Row
3 Sets
6 Reps
@9
Day 3
1
Shadow Boxing
1 Set
10 mins
@8
Day 4
1
Back Extension
2 Sets
10 Reps
@6.5
2
Rack Pull (Barbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
8 Reps
@7.5
Day 5
1
Shadow Boxing
1 Set
2
Forward Jump
1 Set
Day 6
1
Shadow Boxing
1 Set
8 mins
@8
Day 7
1
Shadow Boxing
1 Set
55 mins
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
2
Bench Press (Close Grip)
1 Set
10 Reps
@6.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@7.5
@7
@6.5
5
Chest Press (Machine)
3 Sets
8 Reps
@7.5
6
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
7
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
8
Tricep Pushdown (Cable)
1 Set
12 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6.5
10
Face Pull
1 Set
10 Reps
@6.5
11
Dip (Bodyweight)
1 Set
5 Reps
@9.5
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
4
Shrug (Dumbbell)
1 Set
20 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
6
Rear Delt Row
3 Sets
8 Reps
@6.5
7
Dumbbell Row
3 Sets
8 Reps
@6
8
Lat Pulldown
3 Sets
12 Reps
@8
9
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
10
Back Extension
1 Set
10 Reps
@6.5
11
T-Bar Row
3 Sets
6 Reps
@9
Day 3
1
Shadow Boxing
1 Set
10 mins
@8
Day 4
1
Back Extension
2 Sets
10 Reps
@6.5
2
Rack Pull (Barbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
8 Reps
@7.5
Day 5
1
Shadow Boxing
1 Set
2
Forward Jump
1 Set
Day 6
1
Shadow Boxing
1 Set
8 mins
@8
Day 7
1
Shadow Boxing
1 Set
55 mins
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
2
Bench Press (Close Grip)
1 Set
10 Reps
@6.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@7.5
@7
@6.5
5
Chest Press (Machine)
3 Sets
8 Reps
@7.5
6
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
7
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
8
Tricep Pushdown (Cable)
1 Set
12 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6.5
10
Face Pull
1 Set
10 Reps
@6.5
11
Dip (Bodyweight)
1 Set
5 Reps
@9.5
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
4
Shrug (Dumbbell)
1 Set
20 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
6
Rear Delt Row
3 Sets
8 Reps
@6.5
7
Dumbbell Row
3 Sets
8 Reps
@6
8
Lat Pulldown
3 Sets
12 Reps
@8
9
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
10
Back Extension
1 Set
10 Reps
@6.5
11
T-Bar Row
3 Sets
6 Reps
@9
Day 3
1
Shadow Boxing
1 Set
10 mins
@8
Day 4
1
Back Extension
2 Sets
10 Reps
@6.5
2
Rack Pull (Barbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
8 Reps
@7.5
Day 5
1
Shadow Boxing
1 Set
2
Forward Jump
1 Set
Day 6
1
Shadow Boxing
1 Set
8 mins
@8
Day 7
1
Shadow Boxing
1 Set
55 mins
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@7
@6.5
2
Bench Press (Close Grip)
1 Set
10 Reps
@6.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@7.5
@7
@6.5
5
Chest Press (Machine)
3 Sets
8 Reps
@7.5
6
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
7
Upright Row (Barbell)
3 Sets
8 Reps
@7.5
8
Tricep Pushdown (Cable)
1 Set
12 Reps
@7
9
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@6.5
10
Face Pull
1 Set
10 Reps
@6.5
11
Dip (Bodyweight)
1 Set
5 Reps
@9.5
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@6
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
4
Shrug (Dumbbell)
1 Set
20 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
6
Rear Delt Row
3 Sets
8 Reps
@6.5
7
Dumbbell Row
3 Sets
8 Reps
@6
8
Lat Pulldown
3 Sets
12 Reps
@8
9
Pullover (Dumbbell)
3 Sets
10 Reps
@7.5
10
Back Extension
1 Set
10 Reps
@6.5
11
T-Bar Row
3 Sets
6 Reps
@9
Day 3
1
Shadow Boxing
1 Set
10 mins
@8
Day 4
1
Back Extension
2 Sets
10 Reps
@6.5
2
Rack Pull (Barbell)
1 Set
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
10 Reps
@8
4
Leg Press
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Lying Leg Curl
2 Sets
8 Reps
@7.5
Day 5
1
Shadow Boxing
1 Set
2
Forward Jump
1 Set
Day 6
1
Shadow Boxing
1 Set
8 mins
@8
Day 7
1
Shadow Boxing
1 Set
55 mins
@8