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PPLA
by Moeel A.
6 athletes joined
Program Description
Push Pull Rest Legs Arms Rest Rest
Program Overview
Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Feb 25, 2024 10:15
Last Edited
May 29, 2024 05:19
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Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps
Day 1
1
Dip (Bodyweight)
3 Sets
8 Reps
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
3
Chest Press (Machine)
3 Sets
8 Reps
4
Pec Deck (Machine)
3 Sets
8 Reps
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
6
Single Arm Pushdown
3 Sets
12 Reps
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 2
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Preacher Curl (Barbell)
3 Sets
10 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
7
Chest Supported Row (Machine)
3 Sets
10 Reps
8
Rear Delt Row
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Lying Leg Curl
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Leg Press (45 Degrees)
2 Sets
6 Reps
Day 4
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
6
Lateral Raise (Cable)
3 Sets
10 Reps