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THUH BROGRAM! (PPL + Shoulder / Arm Day)
by George S
Program Description
PPL + Shoulders and Arms Traditional SQUAT or LEG PRESS NOT INCLUDED (SAFE FOR YOUR KNEES).
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Sep 06, 2023 03:04
Last Edited
May 31, 2024 11:03
down_app
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9