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PPLA (Push, Pull, Legs, Arms)
by Markcallahan
47 athletes joined
1.0
(1 rating)
Program Description
Hybrid strength and hypertrophy program for the novice level. This program is designed for lifters who are in between beginner and intermediate status, approximately 6 months in to strength training. Intensity and volume are increased over the beginner level, but are not at the same level as a typical bodybuilder program.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 18, 2024 08:26
Last Edited
Jun 15, 2024 07:05
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
12 Reps
@7
2
Overhead Press (Barbell)
3 Sets
12 Reps
@7
3
Upright Row (Barbell)
3 Sets
12 Reps
@7
4
Skull Crusher
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
3
Leg Press
3 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
7
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 4
1
Tricep Press
3 Sets
12 Reps
@7
2
Hammer Curl
3 Sets
12 Reps
@7
3
Skull Crusher
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
6
Concentration Curl
3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
5 Sets
10 Reps
@8
2
Overhead Press (Barbell)
3 Sets
10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Skull Crusher
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 6
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
15 Reps
@8
Day 7
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 8
1
Tricep Press
3 Sets
10 Reps
@9
2
Hammer Curl
3 Sets
10 Reps
@9
3
Skull Crusher
3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@9
6
Concentration Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
8
Bicep Curl (Cable)
3 Sets
15 Reps
@9
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
1.00/ 5
Liam R.Man
2 months ago
0 weeks complete
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
SHIT! 💩