Program Description
Get strong / big
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedOct 07, 2024 03:09
- Last EditedJun 18, 2025 12:39

Summary
Unlock your potential with the PPL UL program, a comprehensive 12-week training regimen designed for those ready to elevate their fitness game. With a dedicated 7-day split focusing on Pull, Push, and Leg days, you’ll engage every major muscle group through a variety of exercises, including bodyweight movements, dumbbell lifts, and machine workouts. Each session is crafted to build strength, enhance muscle definition, and improve overall performance. Get ready to commit to your goals and transform your physique with this structured and effective workout plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Overhand Lat Pulldown
3
-
3
SA lat Row
3
-
4
Rear Delt Fly (Machine)
3
-
5
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbell Chest Press
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Lateral Raise (Cable)
3
-
4
Single Arm Tricep Extension (Cable)
2
-
5
Tricep Extension (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
3
-
4
Leg Extension
2
-
5
Sissy Squat
2
-
6
Standing Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Chest Supported Row (Machine)
3
-
3
Shoulder Press (Plate Loaded)
2
-
4
Lat Pulldown
3
-
5
Dip (Weighted)
3
-
6
Hammer Curl
2
-
7
Rope Overhead
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Seated Hamstring Curl
3
-
4
Lunge (Dumbbell)
3
-
5
Seated Calf Raise
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Bodyweight)3 Sets
-
2
Overhand Lat Pulldown3 Sets
-
3
SA lat Row3 Sets
-
4
Rear Delt Fly (Machine)3 Sets
-
5
Bicep Curl (Machine)2 Sets
-
Day 2
1
Dumbell Chest Press3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Lateral Raise (Cable)3 Sets
-
4
Single Arm Tricep Extension (Cable)2 Sets
-
5
Tricep Extension (Machine)2 Sets
-
Day 3
1
Cable Y Raise3 Sets
-
2
Lying Leg Curl2 Sets
-
3
Hack Squat3 Sets
-
4
Leg Extension2 Sets
-
5
Sissy Squat2 Sets
-
6
Standing Calf Raise2 Sets
-
Day 4
1
Cardio (Zone 2)1 Set
-
Day 5
1
Chest Press (Machine)3 Sets
-
2
Chest Supported Row (Machine)3 Sets
-
3
Shoulder Press (Plate Loaded)2 Sets
-
4
Lat Pulldown3 Sets
-
5
Dip (Weighted)3 Sets
-
6
Hammer Curl2 Sets
-
7
Rope Overhead2 Sets
-
Day 6
1
Romanian Deadlift (Barbell)3 Sets
-
2
Leg Press (45 Degrees)3 Sets
-
3
Seated Hamstring Curl3 Sets
-
4
Lunge (Dumbbell)3 Sets
-
5
Seated Calf Raise3 Sets
-
Day 7
1
Cardio1 Set
-