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PPL ( PUSH , PULL , LEGS)
by Rachit N.
1 athletes joined
Program Description
• Training at high intensity at moderate volume to maximise muscle growth with lower cns fatigue • Eat adequate protien , carbs , fats to fuel your body • Increase weight by 2.5 kg in main/compound movements once the given rep range is achieved in each & every set • Increase weight by 5 kg in the side exercise once given rep range is achieved
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
80 minutes
Created
Apr 02, 2024 03:34
Last Edited
May 27, 2024 10:23
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Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
8-10 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@10
3
Latpullover
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
5
Hammer Curl
3 Sets
12-15 Reps
@10
Day 6
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Lying Leg Curl
2 Sets
12-15 Reps
@10
3
Leg Extension
2 Sets
13-15 Reps
@10
4
Standing Calf Raise
3 Sets
14-15 Reps
@10