PPSL | Workout Programs | Boostcamp App |

PPSL

by Duncan Michael

1 athletes joined

Program Description

Custom PPL program that includes a separate shoulder day.

Program Overview

Level

Beginner, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

1 week

Time Per Workout

90 minutes

Created

Mar 10, 2024 08:29

Last Edited

Jul 09, 2024 04:38

down_app

Day 1

1

Bench Press (Barbell)

4 Sets

6 Reps

@10

2

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

@10

3

Tricep Extension (Cable)

4 Sets

12 Reps

@10

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

@10

Day 2

1

Pull-Up (Weighted)

3 Sets

10 Reps

@10

2

T-Bar Row

3 Sets

12 Reps

@10

3

Seated Row (Cable)

3 Sets

12 Reps

@10

4

Hammer Curl

4 Sets

10 Reps

@10

5

Incline Curl (Dumbbell)

4 Sets

12 Reps

@10

Day 3

1

Behind The Neck Overhead Press

3 Sets

10 Reps

@10

2

Lateral Raise (Cable)

4 Sets

12 Reps

@10

3

Rear Delt Fly

5 Sets

12 Reps

@10

Day 4

1

Squat (Barbell)

3 Sets

10 Reps

@10

2

Leg Extension

3 Sets

12 Reps

@10

3

Lying Leg Curl

3 Sets

12 Reps

@10

4

Straight Leg Calf Raise

3 Sets

15 Reps

@10

5

Cable Crunch

3 Sets

12 Reps

@10