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uwu build- PPL
by
4 athletes joined
Program Description
stay lifting uwu
Program Overview
Level
Beginner
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 02:45
Last Edited
May 07, 2024 10:08
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Week 1
1 / 4 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
2
Single Leg Romanian Deadlift
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@7.5
5
Sumo Squat
3 Sets
15 Reps
@7
Day 4
1
Bent Over Row (Barbell, Paused)
4 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 6
1
Leg Press (45 Degrees)
4 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Hip Abductor (Machine)
4 Sets
15 Reps
@8.5
Day 7
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
2
Decline Crunch (Weighted)
3 Sets
15 Reps
@6
3
Reverse Plank
2 Sets
1 mins
@6
Day 1
1
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 1
1
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
2
Single Leg Romanian Deadlift
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@7.5
5
Sumo Squat
3 Sets
15 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 6
1
Leg Press (45 Degrees)
4 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Hip Abductor (Machine)
4 Sets
15 Reps
@8.5
Day 7
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
2
Decline Crunch (Weighted)
3 Sets
15 Reps
@6
3
Reverse Plank
2 Sets
1 mins
@6
Day 4
1
Bent Over Row (Barbell, Paused)
4 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 1
1
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
2
Single Leg Romanian Deadlift
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@7.5
5
Sumo Squat
3 Sets
15 Reps
@7
Day 4
1
Bent Over Row (Barbell, Paused)
4 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 6
1
Leg Press (45 Degrees)
4 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Hip Abductor (Machine)
4 Sets
15 Reps
@8.5
Day 7
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
2
Decline Crunch (Weighted)
3 Sets
15 Reps
@6
3
Reverse Plank
2 Sets
1 mins
@6
Day 1
1
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
2
Single Leg Romanian Deadlift
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@7.5
5
Sumo Squat
3 Sets
15 Reps
@7
Day 4
1
Bent Over Row (Barbell, Paused)
4 Sets
12 Reps
@6
2
Lat Pulldown
3 Sets
15 Reps
@6
3
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@6
4
Seated Row (Cable)
4 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Pull-Up (Assisted)
3 Sets
12 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@6
3
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
@6
Day 6
1
Leg Press (45 Degrees)
4 Sets
15 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@6.5
3
Hip Thrust (Barbell)
4 Sets
15 Reps
@8
4
Hip Abductor (Machine)
4 Sets
15 Reps
@8.5
Day 7
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
2
Decline Crunch (Weighted)
3 Sets
15 Reps
@6
3
Reverse Plank
2 Sets
1 mins
@6