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PPLUL 2
by Zach D.
3 athletes joined
Program Description
Continue the yoking
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Mar 23, 2024 10:38
Last Edited
May 07, 2024 10:55
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8