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Pure Bodybuilding- PPL
by Prisam_Shrestha_396891
1 athletes joined
Program Description
Push Pull Legs
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 30, 2024 01:00
Last Edited
May 07, 2024 10:50
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Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 2
1
Wide-Grip Pull-Up
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 3
1
Seated Leg Curl
1 Set
2
Bottom-Half Smith Machine Squat
1 Set
3
Glute-Ham Raises
1 Set
4
Leg Extensions
1 Set
5
Standing CALF Raises
1 Set
6
Machine HIP Abduction
1 Set
Day 1
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 2
1
Wide-Grip Pull-Up
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Seated Leg Curl
1 Set
2
Bottom-Half Smith Machine Squat
1 Set
3
Glute-Ham Raises
1 Set
4
Leg Extensions
1 Set
5
Standing CALF Raises
1 Set
6
Machine HIP Abduction
1 Set
Day 1
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 2
1
Wide-Grip Pull-Up
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Seated Leg Curl
1 Set
2
Bottom-Half Smith Machine Squat
1 Set
3
Glute-Ham Raises
1 Set
4
Leg Extensions
1 Set
5
Standing CALF Raises
1 Set
6
Machine HIP Abduction
1 Set
Day 1
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Flat Machine Chest Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Bottom-half Seated Cable Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
DB Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
Day 2
1
Wide-Grip Pull-Up
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
2
Chest-Supported Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable 1-Arm Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Seated Super-Bayesian High Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Cable Crunches
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Seated Leg Curl
1 Set
2
Bottom-Half Smith Machine Squat
1 Set
3
Glute-Ham Raises
1 Set
4
Leg Extensions
1 Set
5
Standing CALF Raises
1 Set
6
Machine HIP Abduction
1 Set