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PPSL
by Duncan Michael
1 athletes joined
Program Description
Custom PPL program that includes a separate shoulder day.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 10, 2024 08:29
Last Edited
May 14, 2024 03:08
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Week 1
1 / 1 Weeks
Day 1
1
Dip (Weighted)
3 Sets
3-6 Reps
@8-10
2
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
Day 2
1
Pull-Up (Weighted)
3 Sets
3-6 Reps
@8-10
2
Barbell Row
4 Sets
8-12 Reps
@9-10
3
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
Day 4
1
Leg Extension
4 Sets
10-12 Reps
@10
2
Lying Leg Curl
4 Sets
10-12 Reps
@10
3
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10
4
Cable Crunch
3 Sets
10-15 Reps
@10
Day 3
1
Front Raise
1 Set
12-15 Reps
@9-10
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
3
Rear Delt Fly
3 Sets
10-12 Reps
@9-10
4
Wrist Curls
3 Sets
10-15 Reps
@10