Basement Bodybuilding: PPLPP Program
252 athletes joined
5 day Push Pull Legs Push Pull (PPLPL) program from youtube educator Basement Bodybuilding
4.66
(9 ratings)
PROGRAM DESCRIPTION
Basement Bodybuilding is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.
This is Basement Bodybuilding's Premium 5-day per week Push Pull Legs Push Pull (PPLPL) program designed for novice and intermediate lifters looking to refine their skills and build an aesthetic physique.
PROGRAM OVERVIEW
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Days Per Week5 days
- Time Per Workout60 minutes
START THE PROGRAM
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
Lateral Raise (Dumbbell)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
Lying Side Lateral Raise
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Unlock with
by subscribing on the appPRO
WHAT PEOPLE ARE SAYING(9 ratings)
Only ratings with written feedback are displayed here.
4.66 / 5
SebAge 24, Man
17 days ago
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Really good if you just want to focus on your upper body. You definitely need to be sleeping + eating decently and hydrating to get the most out of it but with that one leg day you notice a lot less fatigue overall. My favorite noble natty program so far
Sandro GulishviliAge 26, Man
22 days ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Best program I have ever been in my lifting journey hands down. Everything is so well thought.. after some time I just added my twist to it to make it my own and now everything is so perfect I have nothing more to wish for.
P.s. THIS PROGRAM DOESN'T DESERVE TO BE THIS UNDERRATED!
Let's take a deeper look at the Basement Bodybuilding 5 day a week Push Pull Legs Push Pull workout routine.
How to progress: The method we’re using is a variation of dynamic double progression. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.
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