PPL-M
by Peter A.
Program Description
Be a fuckin weapon
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
May 22, 2024 01:02
Last Edited
May 22, 2024 03:49
Week 1
1 / 1 Weeks
Day 2
1
Barbell Row1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
2
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
3
Underhand Lat Pulldown2 Sets
6 Reps
@10
4
Hammer Curl1 Set
2 Sets
8 Reps
6 Reps
@8
@10
5
Preacher Curl (Dumbbell)1 Set
2 Sets
8 Reps
7 Reps
@8
@10
6
Face Pull1 Set
2 Sets
8 Reps
6 Reps
@8
@9.5
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
3
V-Handle Tricep Pushdown (Cable)1 Set
3 Sets
8-12 Reps
6-8 Reps
@7
@10
4A
Lateral Raise (Dumbbell)1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4B
Chest Fly (Dumbbell)1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4C
Front Raise1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
Day 3
1
Hack Squat1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-8 Reps
@6
@7
@8
@10
2
Seated Hamstring Curl1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@7
@10
3
Hip Thrust (Barbell)1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@7
@10
4
Hip Abductor (Machine)1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@8
@10
5
Abs Crunch (Weighted)1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@7
@8
@10
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
2
Bench Press (Barbell)1 Set
1 Set
1 Set
2 Sets
8-10 Reps
7-9 Reps
6-8 Reps
4-7 Reps
@6
@7
@8
@10
3
V-Handle Tricep Pushdown (Cable)1 Set
3 Sets
8-12 Reps
6-8 Reps
@7
@10
4A
Lateral Raise (Dumbbell)1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4B
Chest Fly (Dumbbell)1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
4C
Front Raise1 Set
3 Sets
10-12 Reps
6-8 Reps
@7
@10
Day 5
1
Barbell Row1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
2
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
@6
@7
@8
@10
3
Underhand Lat Pulldown2 Sets
6 Reps
@10
4
Hammer Curl1 Set
2 Sets
8 Reps
6 Reps
@8
@10
5
Preacher Curl (Dumbbell)1 Set
2 Sets
8 Reps
7 Reps
@8
@10
6
Face Pull1 Set
2 Sets
8 Reps
6 Reps
@8
@9.5
Day 6
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
5-8 Reps
5-8 Reps
@6
@7
@8
@10
2
Leg Extension1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@7
@8
@10
3
Hip Thrust (Barbell)1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@7
@10
4
Hip Abductor (Machine)1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@6
@8
@10
5
Abs Crunch (Weighted)1 Set
1 Set
3 Sets
10-12 Reps
8-10 Reps
5-8 Reps
@7
@8
@10