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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
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
Day 2
1
Pendlay Row
3 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 Pulldown
3 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 Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 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 Press
3 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 Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 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 Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8