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
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedFeb 25, 2024 11:06
- Last EditedJul 10, 2024 12:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
2
Overhead Tricep Extension (Cable)
3
10 reps
3
Hollow Hold
3
1 mins
4
Arnold Press
3
10 reps
5A
Pec Fly (Dumbbell)
3
10 reps
5B
Shrug (Dumbbell)
3
15 reps
6
Lying Tricep Extension (Barbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
6
8 reps
2A
Incline Curl (Dumbbell)
4
20 reps
2B
Rear Delt Fly (Dumbbell)
4
12 reps
3
High Row
3
8 reps
4
Concentration Curl
6
12 reps
5
Reverse Abs Crunch (Bodyweight)
3
20 reps
6
Upright Row (Cable)
3
10 reps
7
Barbell Row
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Belt Squat
3
6 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Hack Squat
2
2
8 reps
5 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Belt Squat
3
6 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Hack Squat
2
2
8 reps
5 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Belt Squat
3
6 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Hack Squat
2
2
8 reps
5 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Belt Squat
3
6 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Hack Squat
2
2
8 reps
5 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Lying Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Belt Squat
3
6 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
8 reps
2
Hack Squat
2
2
8 reps
5 reps
3
Back Extension
3
15 reps
4
Standing Calf Raise
4
15 reps
5
Leg Extension
3
10 reps
6
Lying Leg Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Incline Fly Press (Dumbbell)
3
10 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Tricep Pushdown (Cable)
3
15 reps
5
Bicep Curl (Cable)
4
12 reps
6
Standing Pullover (Cable)
3
10 reps
7
Bench Press (Wide Grip)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Squat (Barbell)
2
2
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Squat (Barbell)
2
2
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Squat (Barbell)
2
2
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Squat (Barbell)
2
2
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Squat (Barbell)
2
2
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
2
Hip Adductor (Machine)
3
15 reps
3
Leg Press (45 Degrees)
1
3
8 reps
5 reps
4
Seated Calf Raise
4
15 reps
5
Hanging Leg Raise
3
30 reps
6
Glute Kickback
6
10 reps
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 Hold3 Sets
1 mins
4
Arnold Press3 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 Row6 Sets
8 Reps
2A
Incline Curl (Dumbbell)4 Sets
20 Reps
2B
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
3
High Row3 Sets
8 Reps
4
Concentration Curl6 Sets
12 Reps
5
Reverse Abs Crunch (Bodyweight)3 Sets
20 Reps
6
Upright Row (Cable)3 Sets
10 Reps
7
Barbell Row3 Sets
10 Reps
Day 3
1
Single Leg Press6 Sets
8 Reps
2
Belt Squat3 Sets
6 Reps
3
Back Extension3 Sets
15 Reps
4
Standing Calf Raise4 Sets
15 Reps
5
Leg Extension3 Sets
10 Reps
6
Leg Curl3 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 Raise4 Sets
15 Reps
5
Hanging Leg Raise3 Sets
30 Reps
6
Glute Kickback6 Sets
10 Reps