3.0
(1 rating)
Program Description
Personal pplul 8 weeks split
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 22, 2024 03:42
- Last EditedJun 27, 2024 12:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Upright Row (Barbell)
3
8-12 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
Hanging Leg Raise
3
6-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Skull Crusher (Machine)
2
8-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
2
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Machine)
4
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 7
2
Deadlift With V Handle
2
6-10 reps
RPE 8
3
Pendulum Squat
2
8-12 reps
RPE 8
4
Lunge (Bodyweight)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Deadlift With V Handle
3
6-10 reps
RPE 9
3
Pendulum Squat
3
8-12 reps
RPE 9
4
Lunge (Bodyweight)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Chin-Up (Assisted)
2
6-10 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 8
5
Seated Calf Raise
3
10-15 reps
RPE 8
6
Abs Crunch (Weighted)
2
6-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chin-Up (Assisted)
3
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Seated Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5-8 reps
RPE 8
2
Front Squat (Machine)
3
6-10 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 9
4
Leg Curl
2
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
5-8 reps
RPE 8
2
Front Squat (Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Front Squat (Machine)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Front Squat (Machine)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Front Squat (Machine)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Front Squat (Machine)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Front Squat (Machine)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5-8 reps
RPE 8
2
Front Squat (Machine)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row3 Sets
6-10 Reps
@8
2
Lat Pulldown2 Sets
8-12 Reps
@8
3
Seated Row (Cable)3 Sets
10-15 Reps
@8
4
Upright Row (Barbell)3 Sets
8-12 Reps
@8
5
Standing Calf Raise3 Sets
8-12 Reps
@8
6
Hanging Leg Raise2 Sets
6-30 Reps
@8
Day 2
1
Bench Press (Machine)3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@8
3
Skull Crusher (Machine)2 Sets
8-12 Reps
@8
4
Tricep Extension (Cable)2 Sets
10-15 Reps
@8
5
Hammer Curl2 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)2 Sets
10-15 Reps
@8
Day 3
1
Belt Squat3 Sets
5-8 Reps
@7
2
Deadlift With V Handle2 Sets
6-10 Reps
@8
3
Pendulum Squat2 Sets
8-12 Reps
@8
4
Lunge (Bodyweight)2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@8
6
Lateral Raise (Cable)2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)2 Sets
5-8 Reps
@7
2
Bench Press (Dumbbell)2 Sets
8-12 Reps
@8
3
Chin-Up (Assisted)2 Sets
6-10 Reps
@8
4
Close Grip Bench Press (Smith Machine)2 Sets
6-10 Reps
@8
5
Seated Calf Raise3 Sets
10-15 Reps
@8
6
Abs Crunch (Weighted)2 Sets
6-30 Reps
@8
Day 5
1
Deadlift (Smith Machine)2 Sets
5-8 Reps
@8
2
Front Squat (Machine)3 Sets
6-10 Reps
@9
3
Leg Extension2 Sets
10-15 Reps
@9
4
Leg Curl2 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9