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PPL Upper
by Alan M.
Program Description
This is a manageable program, it’s helped me a lot in the gym and hope it helps you too.
Program Overview
Level
Novice
Goal
Powerlifting, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 03, 2024 11:33
Last Edited
May 14, 2024 03:15
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise
3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
8
Tricep Extension (Cable)
3 Sets
12 Reps
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)
3 Sets
10 Reps
3
Dumbbell Row
3 Sets
10 Reps
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Upright Row (Barbell)
3 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Hammer Curl
3 Sets
12 Reps
Day 3
1
Leg Extension
3 Sets
10 Reps
2
Leg Curl
3 Sets
10 Reps
3
Squat (Barbell)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
5
Leg Press
3 Sets
12 Reps
6
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
4
Dips Between Chairs
3 Sets
20 Reps
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps