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Pretty Good PPL
by Aidan
Program Description
Modified version of Reddit ppl Build strength and muscle Bench 2x/week Squat 2x/week Deadlift 2x/week Progression Squat, OHP, and bench: +5 lbs each session until reps can’t be completed. Then stay at same weight until reps can’t be completed. If 3+ consecutive sessions have failures decrease 1RM by 10% Deadlift: same thing as squat and bench but +10 lbs each session
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 07, 2024 03:09
Last Edited
Jun 07, 2024 06:38
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Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hammer Curl
2 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
@10
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
Day 6
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
6
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Overhead Press (Barbell)
2 Sets
5 Reps
70%
5
Seated Overhead Press (Barbell)
1 Set
5+ Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
@10
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
Day 6
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
6
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hammer Curl
2 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Overhead Press (Barbell)
2 Sets
5 Reps
70%
5
Seated Overhead Press (Barbell)
1 Set
5+ Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hammer Curl
2 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
@10
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
Day 6
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
6
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Overhead Press (Barbell)
2 Sets
5 Reps
70%
5
Seated Overhead Press (Barbell)
1 Set
5+ Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Bent Over Row (Barbell)
3 Sets
5 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hammer Curl
2 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
5+ Reps
70%
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
4-6 Reps
@10
4
Hammer Curl
3 Sets
10-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
Day 6
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
5+ Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
6
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
5+ Reps
70%
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
4
Seated Overhead Press (Barbell)
2 Sets
5 Reps
70%
5
Seated Overhead Press (Barbell)
1 Set
5+ Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9