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PPLA
by Ryan J.
2 athletes joined
Program Description
Push pull legs arms Progress with classic double progression. Here is my general rule of thumb: 1. If at least ONE set hits the top end of the rep range (12 reps if the rep range is 8-12) and NO SETS fall below the bottom end of the rep range (8 if the rep range is 8-12), then you can add small amounts of load. 2. If NO sets hit the top end of the rep range, but NO sets fall below the bottom end of the rep range, then try and increase total number of reps 3. If ANY set falls below the bottom end of the rep range – then reduce load and raise reps at the next workout. 4. No reps are counted that are done with bad form or partial range of motion. At the next session you might attempt to do this: • Barbell Curls 95 lbs x 7,6,6 (try to add reps until at least one set hits 8) • Seated Dumbbell Curls 25 lbs x 12,10,8 (bump up weight to 30 or add reps at 25) • Reverse Curls 65 lbs x 10,10,9 (try and add reps) • Close Grip Bench Press 205 lbs x 7,7,5 (bump up weight to 210 or add reps to final set) • Dead Stop Lying Tricep Extensions (barbell) 65 lbs x 12,10,8 (bump up weight to 70 or add reps) • Single Arm Overhead Extensions (dumbbell) 25 lbs x 9,8,7 (decrease load to 20 and get reps back into 8-12 range
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 22, 2024 05:14
Last Edited
May 07, 2024 10:23
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Week 1
1 / 12 Weeks
Day 2
1
Pullover (Dumbbell)
3 Sets
2
Underhand Lat Pulldown
3 Sets
3
Chest Supported Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
Preacher Curl (Dumbbell)
1 Set
6
Shrug (Dumbbell)
3 Sets
Day 3
1
Belt Squat
4 Sets
2
Romanian Deadlift (Dumbbell)
4 Sets
3
Leg Extension
4 Sets
4
Leg Curl
4 Sets
5
Standing Calf Raise
4 Sets
6
Ab Wheel
3 Sets
Day 4
1
Bicep Curl (Barbell)
3 Sets
2
Incline Curl (Dumbbell)
4 Sets
3
Reverse Bicep Curl (EZ Bar)
3 Sets
4
Bench Press (Close Grip)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
2
Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Dumbbell)
4 Sets
4
One Arm Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Pullover (Dumbbell)
3 Sets
2
Underhand Lat Pulldown
3 Sets
3
Chest Supported Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
Preacher Curl (Dumbbell)
1 Set
6
Shrug (Dumbbell)
3 Sets
Day 3
1
Belt Squat
4 Sets
2
Romanian Deadlift (Dumbbell)
4 Sets
3
Leg Extension
4 Sets
4
Leg Curl
4 Sets
5
Standing Calf Raise
4 Sets
6
Ab Wheel
3 Sets
Day 4
1
Bicep Curl (Barbell)
3 Sets
2
Incline Curl (Dumbbell)
4 Sets
3
Reverse Bicep Curl (EZ Bar)
3 Sets
4
Bench Press (Close Grip)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
2
Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Dumbbell)
4 Sets
4
One Arm Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Pullover (Dumbbell)
3 Sets
2
Underhand Lat Pulldown
3 Sets
3
Chest Supported Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
Preacher Curl (Dumbbell)
1 Set
6
Shrug (Dumbbell)
3 Sets
Day 3
1
Belt Squat
4 Sets
2
Romanian Deadlift (Dumbbell)
4 Sets
3
Leg Extension
4 Sets
4
Leg Curl
4 Sets
5
Standing Calf Raise
4 Sets
6
Ab Wheel
3 Sets
Day 4
1
Bicep Curl (Barbell)
3 Sets
2
Incline Curl (Dumbbell)
4 Sets
3
Reverse Bicep Curl (EZ Bar)
3 Sets
4
Bench Press (Close Grip)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
2
Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Dumbbell)
4 Sets
4
One Arm Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Pullover (Dumbbell)
3 Sets
2
Underhand Lat Pulldown
3 Sets
3
Chest Supported Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
3 Sets
5
Preacher Curl (Dumbbell)
1 Set
6
Shrug (Dumbbell)
3 Sets
Day 3
1
Belt Squat
4 Sets
2
Romanian Deadlift (Dumbbell)
4 Sets
3
Leg Extension
4 Sets
4
Leg Curl
4 Sets
5
Standing Calf Raise
4 Sets
6
Ab Wheel
3 Sets
Day 4
1
Bicep Curl (Barbell)
3 Sets
2
Incline Curl (Dumbbell)
4 Sets
3
Reverse Bicep Curl (EZ Bar)
3 Sets
4
Bench Press (Close Grip)
3 Sets
5
Lying Tricep Extension (Barbell)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
2
Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Dumbbell)
4 Sets
4
One Arm Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Seated Dumbbell Curl
3 Sets
2
Bicep Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
French Press
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Tricep Extension (Dumbbell)
3 Sets
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
2
Leg Press
4 Sets
3
Leg Curl
4 Sets
4
Leg Extension
4 Sets
5
Ab Wheel
3 Sets
Day 2
1
Wide Grip Pull-Up
4 Sets
2
Lat Pulldown
4 Sets
3
Single Arm Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Bicep Curl (Cable)
3 Sets
6
Power Shrug
3 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Seated Overhead Press (Dumbbell)
4 Sets
4
Lateral Raise (Cable)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Wide Grip Pull-Up
4 Sets
2
Lat Pulldown
4 Sets
3
Single Arm Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Bicep Curl (Cable)
3 Sets
6
Power Shrug
3 Sets
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
2
Leg Press
4 Sets
3
Leg Curl
4 Sets
4
Leg Extension
4 Sets
5
Ab Wheel
3 Sets
Day 4
1
Seated Dumbbell Curl
3 Sets
2
Bicep Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
French Press
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Tricep Extension (Dumbbell)
3 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Seated Overhead Press (Dumbbell)
4 Sets
4
Lateral Raise (Cable)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Wide Grip Pull-Up
4 Sets
2
Lat Pulldown
4 Sets
3
Single Arm Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Bicep Curl (Cable)
3 Sets
6
Power Shrug
3 Sets
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
2
Leg Press
4 Sets
3
Leg Curl
4 Sets
4
Leg Extension
4 Sets
5
Ab Wheel
3 Sets
Day 4
1
Seated Dumbbell Curl
3 Sets
2
Bicep Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
French Press
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Tricep Extension (Dumbbell)
3 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Seated Overhead Press (Dumbbell)
4 Sets
4
Lateral Raise (Cable)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Wide Grip Pull-Up
4 Sets
2
Lat Pulldown
4 Sets
3
Single Arm Row (Dumbbell)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Bicep Curl (Cable)
3 Sets
6
Power Shrug
3 Sets
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
2
Leg Press
4 Sets
3
Leg Curl
4 Sets
4
Leg Extension
4 Sets
5
Ab Wheel
3 Sets
Day 4
1
Seated Dumbbell Curl
3 Sets
2
Bicep Curl (Barbell)
3 Sets
3
Bicep Curl (Cable)
3 Sets
4
French Press
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Tricep Extension (Dumbbell)
3 Sets
Day 1
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Barbell)
4 Sets
3
Seated Overhead Press (Dumbbell)
4 Sets
4
Lateral Raise (Cable)
4 Sets
5
Seated Dip (Machine)
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
4 Sets
6
French Press
3 Sets
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
2
Single Arm Row (Dumbbell)
3 Sets
3
Wide Grip Lat Pulldown
4 Sets
4
Standing Pullover (Cable)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Shrug (Barbell)
3 Sets
Day 3
1
Lying Leg Curl
4 Sets
2
Leg Extension
4 Sets
3
Belt Squat
3 Sets
4
Back Extension
3 Sets
5
Plank (Weighted)
3 Sets
Day 4
1
Preacher Curl (Dumbbell)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Skull Crusher
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
4 Sets
6
French Press
3 Sets
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
2
Single Arm Row (Dumbbell)
3 Sets
3
Wide Grip Lat Pulldown
4 Sets
4
Standing Pullover (Cable)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Shrug (Barbell)
3 Sets
Day 3
1
Lying Leg Curl
4 Sets
2
Leg Extension
4 Sets
3
Belt Squat
3 Sets
4
Back Extension
3 Sets
5
Plank (Weighted)
3 Sets
Day 4
1
Preacher Curl (Dumbbell)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Skull Crusher
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
4 Sets
6
French Press
3 Sets
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
2
Single Arm Row (Dumbbell)
3 Sets
3
Wide Grip Lat Pulldown
4 Sets
4
Standing Pullover (Cable)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Shrug (Barbell)
3 Sets
Day 3
1
Lying Leg Curl
4 Sets
2
Leg Extension
4 Sets
3
Belt Squat
3 Sets
4
Back Extension
3 Sets
5
Plank (Weighted)
3 Sets
Day 4
1
Preacher Curl (Dumbbell)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Skull Crusher
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
4 Sets
3
Overhead Press (Barbell)
4 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Seated Dip (Machine)
4 Sets
6
French Press
3 Sets
Day 2
1
Chest Supported Row (Dumbbell)
4 Sets
2
Single Arm Row (Dumbbell)
3 Sets
3
Wide Grip Lat Pulldown
4 Sets
4
Standing Pullover (Cable)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
Shrug (Barbell)
3 Sets
Day 3
1
Lying Leg Curl
4 Sets
2
Leg Extension
4 Sets
3
Belt Squat
3 Sets
4
Back Extension
3 Sets
5
Plank (Weighted)
3 Sets
Day 4
1
Preacher Curl (Dumbbell)
3 Sets
2
Bicep Curl (Cable)
3 Sets
3
Hammer Curl
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Bench Press (Close Grip)
3 Sets
6
Skull Crusher
3 Sets