Ashley Quackenbush PPL

by null

Program Description

Build muscle and strength.

Program Overview

Level
Beginner
Goal
Muscle, Strength, Women's, Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 19, 2026 10:40
Last Edited
Mar 19, 2026 11:01

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.1%

Triceps

11.7%

Front Delts

10.6%

Hamstrings

10.3%

Quadriceps

9.5%

Chest

8.1%

Abs

6.6%

Middle Delts

5.1%

Rear Delts

4.4%

Upper Back

4.4%

Biceps

4.4%

Calves

3.7%

Lats

2.9%

Adductors

2.9%

Lower Back

1.8%

Forearms

1.5%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Push Up (Knees)

5

5 reps

-

2

Push Up (Incline)

3

8 reps

-

3

Chest Fly (Dumbbell)

3

15 reps

-

4

Seated Shoulder Press (Dumbbell)

3

8 reps

-

5

Lateral Raise (Dumbbell)

4

15 reps

-

6

Tricep Extension (Dumbbell)

5

20 reps

-

Day 1

1

Push Up (Knees)

5

5 reps

-

2

Push Up (Incline)

3

8 reps

-

3

Chest Fly (Dumbbell)

3

15 reps

-

4

Seated Shoulder Press (Dumbbell)

3

8 reps

-

5

Lateral Raise (Dumbbell)

4

15 reps

-

6

Tricep Extension (Dumbbell)

5

20 reps

-

Day 1

1

Push Up (Knees)

5

5 reps

-

2

Push Up (Incline)

3

8 reps

-

3

Chest Fly (Dumbbell)

3

15 reps

-

4

Seated Shoulder Press (Dumbbell)

3

8 reps

-

5

Lateral Raise (Dumbbell)

4

15 reps

-

6

Tricep Extension (Dumbbell)

5

20 reps

-

Day 1

1

Push Up (Knees)

5

5 reps

-

2

Push Up (Incline)

3

8 reps

-

3

Chest Fly (Dumbbell)

3

15 reps

-

4

Seated Shoulder Press (Dumbbell)

3

8 reps

-

5

Lateral Raise (Dumbbell)

4

15 reps

-

6

Tricep Extension (Dumbbell)

5

20 reps

-

Day 2

1

Romanian Deadlift (Dumbbell)

5

5 reps

-

2

Bent Over Row (Dumbbell)

4

8 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Rear Delt Fly (Dumbbell)

4

10 reps

-

Day 2

1

Romanian Deadlift (Dumbbell)

5

5 reps

-

2

Bent Over Row (Dumbbell)

4

8 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Rear Delt Fly (Dumbbell)

4

10 reps

-

Day 2

1

Romanian Deadlift (Dumbbell)

5

5 reps

-

2

Bent Over Row (Dumbbell)

4

8 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Rear Delt Fly (Dumbbell)

4

10 reps

-

Day 2

1

Romanian Deadlift (Dumbbell)

5

5 reps

-

2

Bent Over Row (Dumbbell)

4

8 reps

-

3

Bicep Curl (Dumbbell)

4

10 reps

-

4

Rear Delt Fly (Dumbbell)

4

10 reps

-

Day 3

1

Goblet Squat

5

5 reps

-

2

Lunge (Dumbbell)

3

15 reps

-

3

Glute Kickback

5

15 reps

-

4

Lying Leg Raise

4

10 reps

-

5

Standing Calf Raise

5

20 reps

-

Day 3

1

Goblet Squat

5

5 reps

-

2

Lunge (Dumbbell)

3

15 reps

-

3

Glute Kickback

5

15 reps

-

4

Lying Leg Raise

4

10 reps

-

5

Standing Calf Raise

5

20 reps

-

Day 3

1

Goblet Squat

5

5 reps

-

2

Lunge (Dumbbell)

3

15 reps

-

3

Glute Kickback

5

15 reps

-

4

Lying Leg Raise

4

10 reps

-

5

Standing Calf Raise

5

20 reps

-

Day 3

1

Goblet Squat

5

5 reps

-

2

Lunge (Dumbbell)

3

15 reps

-

3

Glute Kickback

5

15 reps

-

4

Lying Leg Raise

4

10 reps

-

5

Standing Calf Raise

5

20 reps

-

Day 1

1

Push Up (Knees)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Push Up (Incline)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

3

Chest Fly (Dumbbell)

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

4

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

5

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

15 Reps

-

-

-

-

6

Tricep Extension (Dumbbell)

1 Set

1 Set

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

20 Reps

20 Reps

-

-

-

-

-

Day 2

1

Romanian Deadlift (Dumbbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Bent Over Row (Dumbbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

-

-

-

-

3

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

4

Rear Delt Fly (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

Day 3

1

Goblet Squat

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Lunge (Dumbbell)

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

3

Glute Kickback

1 Set

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

15 Reps

15 Reps

-

-

-

-

-

4

Lying Leg Raise

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

5

Standing Calf Raise

1 Set

1 Set

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

20 Reps

20 Reps

-

-

-

-

-