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PPLUL / Push, Pull, Legs, Upper Lower (Alternate)
by Thomas Skinner
1 athletes joined
5.0
(1 rating)
Program Description
Utilize the PPLUL plan in order to work all muscle groups twice per week with adequate rest between workouts. Recommend day 1 starting on Monday and for rest days to be Thursdays and Sundays.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 25, 2024 11:06
Last Edited
Jul 10, 2024 12:03
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Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
3
Hollow Hold
3 Sets
1 mins
4
Arnold Press
3 Sets
10 Reps
5A
Pec Fly (Dumbbell)
3 Sets
10 Reps
5B
Shrug (Dumbbell)
3 Sets
15 Reps
6
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
Day 2
1
Single Arm Iso Row
6 Sets
8 Reps
2A
Incline Curl (Dumbbell)
4 Sets
20 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
3
High Row
3 Sets
8 Reps
4
Concentration Curl
6 Sets
12 Reps
5
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
6
Upright Row (Cable)
3 Sets
10 Reps
7
Barbell Row
3 Sets
10 Reps
Day 3
1
Single Leg Press
6 Sets
8 Reps
2
Belt Squat
3 Sets
6 Reps
3
Back Extension
3 Sets
15 Reps
4
Standing Calf Raise
4 Sets
15 Reps
5
Leg Extension
3 Sets
10 Reps
6
Leg Curl
3 Sets
10 Reps
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Bicep Curl (Cable)
4 Sets
12 Reps
6
Standing Pullover (Cable)
3 Sets
10 Reps
7
Bench Press (Wide Grip)
3 Sets
8 Reps
Day 5
1
Hip Abductor (Machine)
3 Sets
15 Reps
2
Hip Adductor (Machine)
3 Sets
15 Reps
3
Squat (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
4
Seated Calf Raise
4 Sets
15 Reps
5
Hanging Leg Raise
3 Sets
30 Reps
6
Glute Kickback
6 Sets
10 Reps