Program Description
Introducing the PPLUL workout program: Hit every muscle group twice a week for optimal gains. Gradually increase weights weekly to keep challenging yourself. Here's the breakdown: Day 1: Push Day Day 2: Pull Day Day 3: Leg Day (Quads Focus) + Abs Day 4: Rest Day 5: Upper Body Day 6: Lower Body (Hamstrings Focus) + Abs Day 7: Rest Maximize results with this well-rounded 5-day routine. Keep pushing, and success will follow!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout100 minutes
- CreatedJan 10, 2024 07:12
- Last EditedAug 05, 2024 07:34
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2
Incline Chest Press (Machine)
4
8-12 reps
3
Cable Crossover
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Cable)
3
10-15 reps
6
Seated Dip (Machine)
3
10-15 reps
7
Overhead Extension (Dumbbell)
3
10-15 reps
8
Cable Triceps Kickbacks
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2
Incline Chest Press (Machine)
4
8-12 reps
3
Cable Crossover
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Cable)
3
10-15 reps
6
Seated Dip (Machine)
3
10-15 reps
7
Overhead Extension (Dumbbell)
3
10-15 reps
8
Cable Triceps Kickbacks
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2
Incline Chest Press (Machine)
4
8-12 reps
3
Cable Crossover
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Cable)
3
10-15 reps
6
Seated Dip (Machine)
3
10-15 reps
7
Overhead Extension (Dumbbell)
3
10-15 reps
8
Cable Triceps Kickbacks
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
2
Incline Chest Press (Machine)
4
8-12 reps
3
Cable Crossover
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Cable)
3
10-15 reps
6
Seated Dip (Machine)
3
10-15 reps
7
Overhead Extension (Dumbbell)
3
10-15 reps
8
Cable Triceps Kickbacks
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
4
8-12 reps
3
Single Arm Iso Row
4
8-12 reps
4
Rear Delt Fly (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
3
10-15 reps
6
Preacher Curl (Barbell)
3
8-12 reps
7
Incline Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
4
8-12 reps
3
Single Arm Iso Row
4
8-12 reps
4
Rear Delt Fly (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
3
10-15 reps
6
Preacher Curl (Barbell)
3
8-12 reps
7
Incline Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
4
8-12 reps
3
Single Arm Iso Row
4
8-12 reps
4
Rear Delt Fly (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
3
10-15 reps
6
Preacher Curl (Barbell)
3
8-12 reps
7
Incline Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
4
8-12 reps
3
Single Arm Iso Row
4
8-12 reps
4
Rear Delt Fly (Machine)
4
8-12 reps
5
Shrug (Dumbbell)
3
10-15 reps
6
Preacher Curl (Barbell)
3
8-12 reps
7
Incline Curl (Dumbbell)
3
8-12 reps
8
Hammer Curl
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
2
Squat (Barbell)
4
8-10 reps
3
Lunge (Dumbbell)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Standing Calf Raise
3
10-12 reps
6
Seated Calf Raise
2
15-20 reps
7A
Cable Crunch
3
10-15 reps
7B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
8
Russian Twist (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
2
Squat (Barbell)
4
8-10 reps
3
Lunge (Dumbbell)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Standing Calf Raise
3
10-12 reps
6
Seated Calf Raise
2
15-20 reps
7A
Cable Crunch
3
10-15 reps
7B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
8
Russian Twist (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
2
Squat (Barbell)
4
8-10 reps
3
Lunge (Dumbbell)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Standing Calf Raise
3
10-12 reps
6
Seated Calf Raise
2
15-20 reps
7A
Cable Crunch
3
10-15 reps
7B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
8
Russian Twist (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-10 reps
2
Squat (Barbell)
4
8-10 reps
3
Lunge (Dumbbell)
3
8-12 reps
4
Leg Extension
3
10-15 reps
5
Standing Calf Raise
3
10-12 reps
6
Seated Calf Raise
2
15-20 reps
7A
Cable Crunch
3
10-15 reps
7B
Reverse Abs Crunch (Bodyweight)
3
10-15 reps
8
Russian Twist (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
2A
Incline Chest Fly (Dumbbell)
2
15-20 reps
2B
Chest Fly (Machine)
2
10-15 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Deadlift (Barbell)
3
8-10 reps
5
Seated Overhead Press (Barbell)
3
8-12 reps
6
Upright Row (Barbell)
3
8-12 reps
7
21s (EZ Bar)
3
21 reps
8
Concentration Curl
2
10-15 reps
9
Tricep Rope Push Down (Cable)
3
8-12 reps
10
Lying Tricep Extension (Barbell)
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
2A
Incline Chest Fly (Dumbbell)
2
15-20 reps
2B
Chest Fly (Machine)
2
10-15 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Deadlift (Barbell)
3
8-10 reps
5
Seated Overhead Press (Barbell)
3
8-12 reps
6
Upright Row (Barbell)
3
8-12 reps
7
21s (EZ Bar)
3
21 reps
8
Concentration Curl
2
10-15 reps
9
Tricep Rope Push Down (Cable)
3
8-12 reps
10
Lying Tricep Extension (Barbell)
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
2A
Incline Chest Fly (Dumbbell)
2
15-20 reps
2B
Chest Fly (Machine)
2
10-15 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Deadlift (Barbell)
3
8-10 reps
5
Seated Overhead Press (Barbell)
3
8-12 reps
6
Upright Row (Barbell)
3
8-12 reps
7
21s (EZ Bar)
3
21 reps
8
Concentration Curl
2
10-15 reps
9
Tricep Rope Push Down (Cable)
3
8-12 reps
10
Lying Tricep Extension (Barbell)
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
2A
Incline Chest Fly (Dumbbell)
2
15-20 reps
2B
Chest Fly (Machine)
2
10-15 reps
3
Bent Over Row (Barbell)
3
8-12 reps
4
Deadlift (Barbell)
3
8-10 reps
5
Seated Overhead Press (Barbell)
3
8-12 reps
6
Upright Row (Barbell)
3
8-12 reps
7
21s (EZ Bar)
3
21 reps
8
Concentration Curl
2
10-15 reps
9
Tricep Rope Push Down (Cable)
3
8-12 reps
10
Lying Tricep Extension (Barbell)
2
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Lying Leg Curl
2
15 reps
4A
Leg Curl
3
8-12 reps
4B
Hip Adductor (Machine)
3
8-10 reps
5
Hip Thrust (Barbell)
3
8-12 reps
6
Seated Calf Raise
3
15-20 reps
7
Decline Crunch (Weighted)
3
8-12 reps
8
Leg Pull-In
3
10-15 reps
9
Plank
2
0.3-1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Lying Leg Curl
2
15 reps
4A
Leg Curl
3
8-12 reps
4B
Hip Adductor (Machine)
3
8-10 reps
5
Hip Thrust (Barbell)
3
8-12 reps
6
Seated Calf Raise
3
15-20 reps
7
Decline Crunch (Weighted)
3
8-12 reps
8
Leg Pull-In
3
10-15 reps
9
Plank
2
0.3-1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Lying Leg Curl
2
15 reps
4A
Leg Curl
3
8-12 reps
4B
Hip Adductor (Machine)
3
8-10 reps
5
Hip Thrust (Barbell)
3
8-12 reps
6
Seated Calf Raise
3
15-20 reps
7
Decline Crunch (Weighted)
3
8-12 reps
8
Leg Pull-In
3
10-15 reps
9
Plank
2
0.3-1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12-15 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Lying Leg Curl
2
15 reps
4A
Leg Curl
3
8-12 reps
4B
Hip Adductor (Machine)
3
8-10 reps
5
Hip Thrust (Barbell)
3
8-12 reps
6
Seated Calf Raise
3
15-20 reps
7
Decline Crunch (Weighted)
3
8-12 reps
8
Leg Pull-In
3
10-15 reps
9
Plank
2
0.3-1 mins
Week 1
1 / 4 Weeks
Day 2
1
Wide Grip Lat Pulldown4 Sets
8-12 Reps
2
Seated Row (Cable)4 Sets
8-12 Reps
3
Single Arm Iso Row4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)4 Sets
8-12 Reps
5
Shrug (Dumbbell)3 Sets
10-15 Reps
6
Preacher Curl (Barbell)3 Sets
8-12 Reps
7
Incline Curl (Dumbbell)3 Sets
8-12 Reps
8
Hammer Curl3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2
Incline Chest Press (Machine)4 Sets
8-12 Reps
3
Cable Crossover4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
5
Lateral Raise (Cable)3 Sets
10-15 Reps
6
Seated Dip (Machine)3 Sets
10-15 Reps
7
Overhead Extension (Dumbbell)3 Sets
10-15 Reps
8
Cable Triceps Kickbacks2 Sets
20 Reps
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
2A
Incline Chest Fly (Dumbbell)2 Sets
15-20 Reps
2B
Chest Fly (Machine)2 Sets
10-15 Reps
3
Bent Over Row (Barbell)3 Sets
8-12 Reps
4
Deadlift (Barbell)3 Sets
8-10 Reps
5
Seated Overhead Press (Barbell)3 Sets
8-12 Reps
6
Upright Row (Barbell)3 Sets
8-12 Reps
7
21s (EZ Bar)3 Sets
21 Reps
8
Concentration Curl2 Sets
10-15 Reps
9
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
10
Lying Tricep Extension (Barbell)2 Sets
10-15 Reps
Day 5
1
Leg Press (45 Degrees)2 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
3
Lying Leg Curl2 Sets
15 Reps
4A
Leg Curl3 Sets
8-12 Reps
4B
Hip Adductor (Machine)3 Sets
8-10 Reps
5
Hip Thrust (Barbell)3 Sets
8-12 Reps
6
Seated Calf Raise3 Sets
15-20 Reps
7
Decline Crunch (Weighted)3 Sets
8-12 Reps
8
Leg Pull-In3 Sets
10-15 Reps
9
Plank2 Sets
0.3-1 mins
Day 3
1
Leg Press (45 Degrees)4 Sets
8-10 Reps
2
Squat (Barbell)4 Sets
8-10 Reps
3
Lunge (Dumbbell)3 Sets
8-12 Reps
4
Leg Extension3 Sets
10-15 Reps
5
Standing Calf Raise3 Sets
10-12 Reps
6
Seated Calf Raise2 Sets
15-20 Reps
7A
Cable Crunch3 Sets
10-15 Reps
7B
Reverse Abs Crunch (Bodyweight)3 Sets
10-15 Reps
8
Russian Twist (Dumbbell)3 Sets
10-15 Reps