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

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WEEK 1

Day 1

1

Bench Press (Barbell)

4

6 reps

RPE 10

2

Incline Bench Press (Dumbbell)

3

12 reps

RPE 10

3

Tricep Extension (Cable)

4

12 reps

RPE 10

4

Tricep Pushdown (Cable)

3

12 reps

RPE 10

Day 2

1

Pull-Up (Weighted)

3

10 reps

RPE 10

2

T-Bar Row

3

12 reps

RPE 10

3

Seated Row (Cable)

3

12 reps

RPE 10

4

Hammer Curl

4

10 reps

RPE 10

5

Incline Curl (Dumbbell)

4

12 reps

RPE 10

Day 3

1

Behind The Neck Overhead Press

3

10 reps

RPE 10

2

Lateral Raise (Cable)

4

12 reps

RPE 10

3

Rear Delt Fly

5

12 reps

RPE 10

Day 4

1

Squat (Barbell)

3

10 reps

RPE 10

2

Leg Extension

3

12 reps

RPE 10

3

Lying Leg Curl

3

12 reps

RPE 10

4

Straight Leg Calf Raise

3

15 reps

RPE 10

5

Cable Crunch

3

12 reps

RPE 10

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