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pushin_Fe PPLUL
by Joshua J.
2 athletes joined
Program Description
Powerbuilding pull push legs upper legs plan. Can be used at just about any gym.
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 29, 2024 05:29
Last Edited
Jul 02, 2024 02:17
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Week 1
1 / 4 Weeks
Day 2
1
Rear Delt Fly (Machine)
4 Sets
20 Reps
2
Incline Bench (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Chest Press (Machine)
3 Sets
10 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Seated Dip (Machine)
4 Sets
12 Reps
6A
Dumbbell Skull Crushers
3 Sets
10 Reps
6B
Plank
3 Sets
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Squat (Smith Machine)
4 Sets
2 Sets
6 Reps
12 Reps
3
Close Stance Squat (Smith Machine)
4 Sets
10 Reps
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
20 Reps
6A
Leg Extension
3 Sets
12 Reps
6B
Hammer Strength Ab Crunch
3 Sets
20 Reps
Day 4
1
Face Pull
3 Sets
20 Reps
2
High Row
4 Sets
10 Reps
3
Incline Chest Press (Machine)
4 Sets
10 Reps
4
Hammer Strength MTS Row
3 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
6A
Preacher Curl Machine
4 Sets
10 Reps
6B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
3
Romanian Deadlift Smith Machine
4 Sets
2 Sets
6 Reps
12 Reps
4
Good Morning
4 Sets
10 Reps
5
Leg Curl
4 Sets
12 Reps
6A
Calf Machine (pf)
3 Sets
10 Reps
6B
Plank
3 Sets
Day 1
1
Face Pull
4 Sets
10 Reps
2
Barbell Row (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Hammer Curl
4 Sets
8 Reps
5
Alternating Dumbbell Curl
3 Sets
15 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6B
Abs Crunch (Machine)
3 Sets
10 Reps
Day 1
1
Face Pull
4 Sets
10 Reps
2
Barbell Row (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Hammer Curl
4 Sets
8 Reps
5
Alternating Dumbbell Curl
3 Sets
15 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6B
Abs Crunch (Machine)
3 Sets
10 Reps
Day 2
1
Rear Delt Fly (Machine)
4 Sets
20 Reps
2
Incline Bench (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Chest Press (Machine)
3 Sets
10 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Seated Dip (Machine)
4 Sets
12 Reps
6A
Dumbbell Skull Crushers
3 Sets
10 Reps
6B
Plank
3 Sets
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Squat (Smith Machine)
4 Sets
2 Sets
6 Reps
12 Reps
3
Close Stance Squat (Smith Machine)
4 Sets
10 Reps
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
20 Reps
6A
Leg Extension
3 Sets
12 Reps
6B
Hammer Strength Ab Crunch
3 Sets
20 Reps
Day 4
1
Face Pull
3 Sets
20 Reps
2
High Row
4 Sets
10 Reps
3
Incline Chest Press (Machine)
4 Sets
10 Reps
4
Hammer Strength MTS Row
3 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
6A
Preacher Curl Machine
4 Sets
10 Reps
6B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
3
Romanian Deadlift Smith Machine
4 Sets
2 Sets
6 Reps
12 Reps
4
Good Morning
4 Sets
10 Reps
5
Leg Curl
4 Sets
12 Reps
6A
Calf Machine (pf)
3 Sets
10 Reps
6B
Plank
3 Sets
Day 1
1
Face Pull
4 Sets
10 Reps
2
Barbell Row (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Hammer Curl
4 Sets
8 Reps
5
Alternating Dumbbell Curl
3 Sets
15 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6B
Abs Crunch (Machine)
3 Sets
10 Reps
Day 2
1
Rear Delt Fly (Machine)
4 Sets
20 Reps
2
Incline Bench (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Chest Press (Machine)
3 Sets
10 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Seated Dip (Machine)
4 Sets
12 Reps
6A
Dumbbell Skull Crushers
3 Sets
10 Reps
6B
Plank
3 Sets
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Squat (Smith Machine)
4 Sets
2 Sets
6 Reps
12 Reps
3
Close Stance Squat (Smith Machine)
4 Sets
10 Reps
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
20 Reps
6A
Leg Extension
3 Sets
12 Reps
6B
Hammer Strength Ab Crunch
3 Sets
20 Reps
Day 4
1
Face Pull
3 Sets
20 Reps
2
High Row
4 Sets
10 Reps
3
Incline Chest Press (Machine)
4 Sets
10 Reps
4
Hammer Strength MTS Row
3 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
6A
Preacher Curl Machine
4 Sets
10 Reps
6B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
3
Romanian Deadlift Smith Machine
4 Sets
2 Sets
6 Reps
12 Reps
4
Good Morning
4 Sets
10 Reps
5
Leg Curl
4 Sets
12 Reps
6A
Calf Machine (pf)
3 Sets
10 Reps
6B
Plank
3 Sets
Day 1
1
Face Pull
4 Sets
10 Reps
2
Barbell Row (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Lat Pulldown
4 Sets
12 Reps
4
Hammer Curl
4 Sets
8 Reps
5
Alternating Dumbbell Curl
3 Sets
15 Reps
6A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
6B
Abs Crunch (Machine)
3 Sets
10 Reps
Day 2
1
Rear Delt Fly (Machine)
4 Sets
20 Reps
2
Incline Bench (smith Machine)
4 Sets
2 Sets
8 Reps
15 Reps
3
Chest Press (Machine)
3 Sets
10 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Seated Dip (Machine)
4 Sets
12 Reps
6A
Dumbbell Skull Crushers
3 Sets
10 Reps
6B
Plank
3 Sets
Day 3
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Squat (Smith Machine)
4 Sets
2 Sets
6 Reps
12 Reps
3
Close Stance Squat (Smith Machine)
4 Sets
10 Reps
4
Hip Thrust (smith Machine)
4 Sets
10 Reps
5
Seated Calf Raise
4 Sets
20 Reps
6A
Leg Extension
3 Sets
12 Reps
6B
Hammer Strength Ab Crunch
3 Sets
20 Reps
Day 4
1
Face Pull
3 Sets
20 Reps
2
High Row
4 Sets
10 Reps
3
Incline Chest Press (Machine)
4 Sets
10 Reps
4
Hammer Strength MTS Row
3 Sets
12 Reps
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
6A
Preacher Curl Machine
4 Sets
10 Reps
6B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
7A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
7B
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Monster Walks (hip Circle)
3 Sets
10 Reps
2
Hip Thrust (smith Machine)
5 Sets
5 Reps
3
Romanian Deadlift Smith Machine
4 Sets
2 Sets
6 Reps
12 Reps
4
Good Morning
4 Sets
10 Reps
5
Leg Curl
4 Sets
12 Reps
6A
Calf Machine (pf)
3 Sets
10 Reps
6B
Plank
3 Sets