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PPLUL High Volume
by Meet
1 athletes joined
Program Description
Muscle building
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 08, 2024 04:46
Last Edited
Jun 15, 2024 04:06
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
4A
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 2
1
Barbell Row
5 Sets
5 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 3
1
Leg Extension
3 Sets
8-12 Reps
2
Leg Curl
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
5A
Shrug (Dumbbell)
4 Sets
15-20 Reps
5B
Seated Calf Raise
4 Sets
15-20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
12 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Hammer Curl
3 Sets
10-15 Reps
4B
Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Arnold Press
3 Sets
8-12 Reps
5A
Lateral Raise (Dumbbell)
5 Sets
15-20 Reps
5B
Seated Calf Raise
5 Sets
15-20 Reps