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PPLA/UL
by Yash K.
1 athletes joined
Program Description
Powerbuilding
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Apr 27, 2024 03:12
Last Edited
May 07, 2024 10:01
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Spoto Press
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
1 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Skull Crusher
2 Sets
5 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
5
Lat Prayer
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Bicep Curl (Cable)
3 Sets
10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Curl
3 Sets
8 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@10
7
Reverse Hyperextension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3
Reverse Pec Deck
3 Sets
20 Reps
@10
4
Single Arm Pushdown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
rest
1 Set
1440 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
8
Seated Dumbbell Curl
3 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 7
1
Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lying Leg Curl
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
8
Back Extension (Weighted)
3 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Spoto Press
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
1 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Skull Crusher
2 Sets
5 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
5
Lat Prayer
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Bicep Curl (Cable)
3 Sets
10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Curl
3 Sets
8 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@10
7
Reverse Hyperextension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3
Reverse Pec Deck
3 Sets
20 Reps
@10
4
Single Arm Pushdown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
rest
1 Set
1440 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
8
Seated Dumbbell Curl
3 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 7
1
Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lying Leg Curl
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
8
Back Extension (Weighted)
3 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Spoto Press
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
1 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Skull Crusher
2 Sets
5 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
5
Lat Prayer
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Bicep Curl (Cable)
3 Sets
10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Curl
3 Sets
8 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@10
7
Reverse Hyperextension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3
Reverse Pec Deck
3 Sets
20 Reps
@10
4
Single Arm Pushdown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
rest
1 Set
1440 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
8
Seated Dumbbell Curl
3 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 7
1
Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lying Leg Curl
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
8
Back Extension (Weighted)
3 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Spoto Press
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
1 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Skull Crusher
2 Sets
5 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
5
Lat Prayer
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Bicep Curl (Cable)
3 Sets
10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Curl
3 Sets
8 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@10
7
Reverse Hyperextension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3
Reverse Pec Deck
3 Sets
20 Reps
@10
4
Single Arm Pushdown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
rest
1 Set
1440 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
8
Seated Dumbbell Curl
3 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 7
1
Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lying Leg Curl
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
8
Back Extension (Weighted)
3 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Spoto Press
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
1 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Skull Crusher
2 Sets
5 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
5
Lat Prayer
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Bicep Curl (Cable)
3 Sets
10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Curl
3 Sets
8 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@10
7
Reverse Hyperextension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3
Reverse Pec Deck
3 Sets
20 Reps
@10
4
Single Arm Pushdown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
rest
1 Set
1440 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
8
Seated Dumbbell Curl
3 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 7
1
Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lying Leg Curl
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
8
Back Extension (Weighted)
3 Sets
12 Reps
@10