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PPLUL
by An N.
1 athletes joined
3.0
(1 rating)
Program Description
Personal pplul 8 weeks split
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 22, 2024 03:42
Last Edited
Jun 18, 2024 08:32
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Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
3 Sets
6-10 Reps
@8
2
Lat Pulldown
2 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 Raise
3 Sets
8-12 Reps
@8
6
Hanging Leg Raise
2 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 Curl
2 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
Day 3
1
Belt Squat
3 Sets
5-8 Reps
@7
2
Deadlift With V Handle
2 Sets
6-10 Reps
@8
3
Pendulum Squat
2 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 Raise
3 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 Extension
2 Sets
10-15 Reps
@9
4
Leg Curl
2 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
Day 1
1
Barbell Row
3 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
4 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
2 Sets
5-8 Reps
@8
2
Front Squat (Machine)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 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
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@8
2
Front Squat (Machine)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@8
2
Front Squat (Machine)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@8
2
Front Squat (Machine)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@8
2
Front Squat (Machine)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@8
2
Front Squat (Machine)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
Hanging Leg Raise
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Machine)
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher (Machine)
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Deadlift With V Handle
3 Sets
6-10 Reps
@9
3
Pendulum Squat
3 Sets
8-12 Reps
@9
4
Lunge (Bodyweight)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
6-30 Reps
@9
Day 5
1
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@8
2
Front Squat (Machine)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9