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PPL Rehab
by Third V.
Program Description
General Gym work out with Rehab work
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 26, 2024 11:40
Last Edited
Jul 02, 2024 03:33
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Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
2
T-Bar Row
4 Sets
8 Reps
3
Lat Pulldown
4 Sets
8 Reps
4
Dumbbell Row
4 Sets
6 Reps
5
Lat Pulldown (Single Arm)
4 Sets
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
7
Hammer Curl
3 Sets
8 Reps
8
Single Arm Cable Curl
1 Set
8 Reps
9
Face Pull
4 Sets
10 Reps
10
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
11
Stretching
1 Set
10 mins
Day 2
1
Dip (Bodyweight)
4 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
6 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
4
Pec Deck (Machine)
4 Sets
8 Reps
5
Push Up
4 Sets
6 Reps
6
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
8
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
9
Single Arm Pushdown
3 Sets
8 Reps
10
Katana Extension
3 Sets
6 Reps
11
Stretching
1 Set
10 mins
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
4
Hip Thrust (Dumbbell)
4 Sets
8 Reps
5A
Calf Raise (Bodyweight)
4 Sets
15 Reps
5B
Single Leg Calf Raise
4 Sets
10 Reps
6
Tibialis Raise
4 Sets
25 Reps
7
Dead Hang
4 Sets
10 Reps
8
Stretching
1 Set
10 mins
Day 4
1
Hip Flexor Split
3 Sets
1 mins
2
Hip Flexor Raises
4 Sets
15 Reps
3
Seated Hip Flexor Raises
4 Sets
10 Reps
4
Squat (Paused)
3 Sets
1 mins
5
Stretching
1 Set
10 mins