PPL/UL
by Zach D.
7 athletes joined
Program Description
Get yoked.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 28, 2024 07:49
Last Edited
May 07, 2024 10:55
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
@8
2
JM Press3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)3 Sets
15-20 Reps
@8
4
Front Raise3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)4 Sets
8-12 Reps
@8
6
Face Pull2 Sets
15-20 Reps
@8
7
Dip (Weighted)2 Sets
12-15 Reps
@8
8
Push Up2 Sets
AMRAP
Day 2
1
Pendlay Row3 Sets
5-10 Reps
@8
2
Single Arm Row (Dumbbell)6 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)3 Sets
3-12 Reps
@6
4
Seated Row (Cable)3 Sets
8-12 Reps
@8
5
Lat Pulldown3 Sets
8-12 Reps
@8
6
Pullover (Dumbbell)3 Sets
12-15 Reps
@7.5
7
Preacher Curl (Barbell)3 Sets
6-10 Reps
@8
8
Cable Crunch3 Sets
12 Reps
@8
9
Plank3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift3 Sets
8 Reps
@8
2
Leg Extension3 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)3 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)3 Sets
8-12 Reps
@8
5
Leg Press3 Sets
12-15 Reps
@7
6
Back Extension (Weighted)3 Sets
12-20 Reps
@8
7
Russian Twist (Dumbbell)3 Sets
8-12 Reps
@8
8
Side Plank3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine3 Sets
8-12 Reps
@8
2
Incline Chest Press (Machine)3 Sets
12-15 Reps
@8
3
Pull-Up (Assisted)2 Sets
12-15 Reps
@8
4
Dip (Assisted)2 Sets
12-15 Reps
@8
5
Rear Delt Fly (Machine)3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8
7
Decline Crunch (Weighted)3 Sets
8-12 Reps
@8
8
Hammer Curl3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat3 Sets
5-10 Reps
@8
2
Leg Curl3 Sets
8-12 Reps
@8
3
Leg Extension3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)3 Sets
8-12 Reps
@8
5
Seated Calf Raise3 Sets
15-20 Reps
@8
6
Lunge Smith Machine4 Sets
6 Reps
@7
7
Side Crunch (Cable)3 Sets
12 Reps
@8
8
Plank Shoulder touch3 Sets
24 Reps
@8