Program Description
Basic PPL program that starts with leg days. Do cardion on rest days
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJan 02, 2024 10:07
- Last EditedMay 09, 2024 03:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Leg Press
5
10-12 reps
3
Lying Leg Curl
5
20 reps
4
Leg Extension
5
20 reps
5
Hip Thrust (Barbell)
5
10-12 reps
6
Seated Calf Raise
5
20 reps
7
Ab Wheel
5
AMRAP
8
Cable Crunch
5
10-12 reps
9
Sit Up
5
10-12 reps
10
Russian Twist (Dumbbell)
5
AMRAP
11
Cycling
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Leg Press
5
10-12 reps
3
Lying Leg Curl
5
20 reps
4
Leg Extension
5
20 reps
5
Hip Thrust (Barbell)
5
10-12 reps
6
Seated Calf Raise
5
20 reps
7
Ab Wheel
5
AMRAP
8
Cable Crunch
5
10-12 reps
9
Sit Up
5
10-12 reps
10
Russian Twist (Dumbbell)
5
AMRAP
11
Cycling
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Leg Press
5
10-12 reps
3
Lying Leg Curl
5
20 reps
4
Leg Extension
5
20 reps
5
Hip Thrust (Barbell)
5
10-12 reps
6
Seated Calf Raise
5
20 reps
7
Ab Wheel
5
AMRAP
8
Cable Crunch
5
10-12 reps
9
Sit Up
5
10-12 reps
10
Russian Twist (Dumbbell)
5
AMRAP
11
Cycling
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Leg Press
5
10-12 reps
3
Lying Leg Curl
5
20 reps
4
Leg Extension
5
20 reps
5
Hip Thrust (Barbell)
5
10-12 reps
6
Seated Calf Raise
5
20 reps
7
Ab Wheel
5
AMRAP
8
Cable Crunch
5
10-12 reps
9
Sit Up
5
10-12 reps
10
Russian Twist (Dumbbell)
5
AMRAP
11
Cycling
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Leg Press
5
10-12 reps
3
Lying Leg Curl
5
20 reps
4
Leg Extension
5
20 reps
5
Hip Thrust (Barbell)
5
10-12 reps
6
Seated Calf Raise
5
20 reps
7
Ab Wheel
5
AMRAP
8
Cable Crunch
5
10-12 reps
9
Sit Up
5
10-12 reps
10
Russian Twist (Dumbbell)
5
AMRAP
11
Cycling
1
30 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
2
Leg Press
5
10-12 reps
3
Lying Leg Curl
5
20 reps
4
Leg Extension
5
20 reps
5
Hip Thrust (Barbell)
5
10-12 reps
6
Seated Calf Raise
5
20 reps
7
Ab Wheel
5
AMRAP
8
Cable Crunch
5
10-12 reps
9
Sit Up
5
10-12 reps
10
Russian Twist (Dumbbell)
5
AMRAP
11
Cycling
1
30 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
2
Pull-Up (Bodyweight)
5
AMRAP
3
Barbell Row
5
10-12 reps
4
Lat Pulldown
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Hammer Curl
5
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
2
Pull-Up (Bodyweight)
5
AMRAP
3
Barbell Row
5
10-12 reps
4
Lat Pulldown
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Hammer Curl
5
10-12 reps
7
Run
1
25-35 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
2
Pull-Up (Bodyweight)
5
AMRAP
3
Barbell Row
5
10-12 reps
4
Lat Pulldown
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Hammer Curl
5
10-12 reps
7
Run
1
25-35 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
2
Pull-Up (Bodyweight)
5
AMRAP
3
Barbell Row
5
10-12 reps
4
Lat Pulldown
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Hammer Curl
5
10-12 reps
7
Run
1
25-35 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
2
Pull-Up (Bodyweight)
5
AMRAP
3
Barbell Row
5
10-12 reps
4
Lat Pulldown
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Hammer Curl
5
10-12 reps
7
Run
1
25-35 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
2
Pull-Up (Bodyweight)
5
AMRAP
3
Barbell Row
5
10-12 reps
4
Lat Pulldown
5
10-12 reps
5
Bicep Curl (Dumbbell)
5
10-12 reps
6
Hammer Curl
5
10-12 reps
7
Run
1
25-35 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
2
Incline Bench Press (Dumbbell)
5
10-12 reps
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
4
Tricep Pushdown (Cable)
5
10-12 reps
5
Overhead Tricep Extension
5
18-20 reps
6
Dip (Bodyweight)
5
AMRAP
7
Lateral Raise (Dumbbell)
5
18-20 reps
8
Face Pull
5
18-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
2
Incline Bench Press (Dumbbell)
5
10-12 reps
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
4
Tricep Pushdown (Cable)
5
10-12 reps
5
Overhead Tricep Extension
5
18-20 reps
6
Dip (Bodyweight)
5
AMRAP
7
Lateral Raise (Dumbbell)
5
18-20 reps
8
Face Pull
5
18-20 reps
9
Cycling
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
2
Incline Bench Press (Dumbbell)
5
10-12 reps
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
4
Tricep Pushdown (Cable)
5
10-12 reps
5
Overhead Tricep Extension
5
18-20 reps
6
Dip (Bodyweight)
5
AMRAP
7
Lateral Raise (Dumbbell)
5
18-20 reps
8
Face Pull
5
18-20 reps
9
Cycling
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
2
Incline Bench Press (Dumbbell)
5
10-12 reps
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
4
Tricep Pushdown (Cable)
5
10-12 reps
5
Overhead Tricep Extension
5
18-20 reps
6
Dip (Bodyweight)
5
AMRAP
7
Lateral Raise (Dumbbell)
5
18-20 reps
8
Face Pull
5
18-20 reps
9
Cycling
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
2
Incline Bench Press (Dumbbell)
5
10-12 reps
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
4
Tricep Pushdown (Cable)
5
10-12 reps
5
Overhead Tricep Extension
5
18-20 reps
6
Dip (Bodyweight)
5
AMRAP
7
Lateral Raise (Dumbbell)
5
18-20 reps
8
Face Pull
5
18-20 reps
9
Cycling
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
2
Incline Bench Press (Dumbbell)
5
10-12 reps
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
4
Tricep Pushdown (Cable)
5
10-12 reps
5
Overhead Tricep Extension
5
18-20 reps
6
Dip (Bodyweight)
5
AMRAP
7
Lateral Raise (Dumbbell)
5
18-20 reps
8
Face Pull
5
18-20 reps
9
Cycling
1
30 mins
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)5 Sets
8-12 Reps
2
Leg Press5 Sets
10-12 Reps
3
Lying Leg Curl5 Sets
20 Reps
4
Leg Extension5 Sets
20 Reps
5
Hip Thrust (Barbell)5 Sets
10-12 Reps
6
Seated Calf Raise5 Sets
20 Reps
7
Ab Wheel5 Sets
AMRAP
8
Cable Crunch5 Sets
10-12 Reps
9
Sit Up5 Sets
10-12 Reps
10
Russian Twist (Dumbbell)5 Sets
AMRAP
11
Cycling1 Set
30 mins
Day 2
1
Deadlift (Barbell)5 Sets
8-12 Reps
2
Pull-Up (Bodyweight)5 Sets
AMRAP
3
Barbell Row5 Sets
10-12 Reps
4
Lat Pulldown5 Sets
10-12 Reps
5
Bicep Curl (Dumbbell)5 Sets
10-12 Reps
6
Hammer Curl5 Sets
10-12 Reps
Day 3
1
Bench Press (Barbell)5 Sets
10-12 Reps
2
Incline Bench Press (Dumbbell)5 Sets
10-12 Reps
3
Incline Chest Fly (Dumbbell)5 Sets
10-12 Reps
4
Tricep Pushdown (Cable)5 Sets
10-12 Reps
5
Overhead Tricep Extension5 Sets
18-20 Reps
6
Dip (Bodyweight)5 Sets
AMRAP
7
Lateral Raise (Dumbbell)5 Sets
18-20 Reps
8
Face Pull5 Sets
18-20 Reps