Bwdb ppl

by Maxwell F.

13 athletes joined

Program Description

Body weight and dumbbell ppe

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 08, 2024 01:40
Last Edited
Aug 27, 2024 12:26

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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Push Up

3

3-20 reps

RPE 9

2

Lateral Raise (Dumbbell)

3

3-15 reps

RPE 9

3

Push Up

3

3-15 reps

RPE 9

4

Push Up

3

3-15 reps

RPE 9

5

Hanging Leg Raise

3

3-15 reps

RPE 9

Day 2

1

Pull-Up (Bodyweight)

3

2-12 reps

RPE 9

2

Chin-Up (Bodyweight)

3

3-20 reps

RPE 9

3

Rear Delt Fly (Dumbbell)

3

3-15 reps

RPE 9

4

Wide Grip Pull-Up

3

3-15 reps

RPE 9

5

Bicep Curl (Dumbbell)

3

3-15 reps

RPE 9

6

Shrug (Dumbbell)

5

3-30 reps

RPE 9

7

Lying Leg Raise

2

3-20 reps

RPE 9

Day 3

1

Wall Sit

3

30-120 secs

RPE 9

2

Bulgarian Split Squat (Dumbbell)

3

5-15 reps

RPE 9

3

Standing Calf Raise

3

10-15 reps

RPE 9

4

Goblet Squat

3

3-15 reps

RPE 9

5

Sit Up

2

10-15 reps

RPE 9

Day 2

1

Pull-Up (Bodyweight)

3 Sets

2-12 Reps

@9

2

Chin-Up (Bodyweight)

3 Sets

3-20 Reps

@9

3

Rear Delt Fly (Dumbbell)

3 Sets

3-15 Reps

@9

4

Wide Grip Pull-Up

3 Sets

3-15 Reps

@9

5

Bicep Curl (Dumbbell)

3 Sets

3-15 Reps

@9

6

Shrug (Dumbbell)

5 Sets

3-30 Reps

@9

7

Lying Leg Raise

2 Sets

3-20 Reps

@9

Day 1

1

Push Up

3 Sets

3-20 Reps

@9

2

Lateral Raise (Dumbbell)

3 Sets

3-15 Reps

@9

3

Push Up

3 Sets

3-15 Reps

@9

4

Push Up

3 Sets

3-15 Reps

@9

5

Hanging Leg Raise

3 Sets

3-15 Reps

@9

Day 3

1

Wall Sit

3 Sets

30-120 secs

@9

2

Bulgarian Split Squat (Dumbbell)

3 Sets

5-15 Reps

@9

3

Standing Calf Raise

3 Sets

10-15 Reps

@9

4

Goblet Squat

3 Sets

3-15 Reps

@9

5

Sit Up

2 Sets

10-15 Reps

@9