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PPL minimalist program
by Abderrahmane Z.
1 athletes joined
4.0
(1 rating)
Program Description
- Minimalist program -Optimised hypertrophy - 10-15 sets/muscle/week
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Apr 28, 2024 06:45
Last Edited
May 11, 2024 06:00
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Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
7
Trap Bar Shrugs
3 Sets
15 Reps
@8
Day 2
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Chest Fly (Machine)
3 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@10
5
Lying Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Leg Extension
3 Sets
15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
15 Reps
12 Reps
@9
@10
5
Standing Calf Raise
4 Sets
15 Reps
@10
6
Hanging Leg Raise
3 Sets
15 Reps
@10
7
Lateral Raise (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@10
@10