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Push Pull Legs - Complete and balanced
by Dimitris
7 athletes joined
Program Description
SOS WEEK 5- is a deload Drop 30% of your target weight and go unweighted on calisthenics
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
May 13, 2024 09:34
Last Edited
Jun 16, 2024 11:38
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
8 Reps
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Alternating Dumbbell Curl
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
5 Reps
3 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
4
Split Squat (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Cable)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
2
Pendlay Row
3 Sets
5 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
8 Reps
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Alternating Dumbbell Curl
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
5 Reps
3 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
4
Split Squat (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Cable)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
2
Pendlay Row
3 Sets
5 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
8 Reps
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Alternating Dumbbell Curl
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
5 Reps
3 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
4
Split Squat (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Cable)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
2
Pendlay Row
3 Sets
5 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
8 Reps
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Alternating Dumbbell Curl
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
5 Reps
3 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
4
Split Squat (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Cable)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
2
Pendlay Row
3 Sets
5 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
2
Dip (Weighted)
1 Set
3 Sets
10 Reps
5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
Day 2
1
Pull-Up (Weighted)
2 Sets
2 Sets
1 Set
1 Set
5 Reps
3 Reps
8 Reps
10 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
3
Lat Pulldown
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Alternating Dumbbell Curl
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
10 Reps
5 Reps
3 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
3
Leg Extension
3 Sets
10 Reps
4
Split Squat (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Lateral Raise (Cable)
3 Sets
10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 5
1
Chin-Up (Weighted)
3 Sets
2 Sets
5 Reps
8 Reps
2
Pendlay Row
3 Sets
5 Reps
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps