🦾PPŁ x3🦍🦿

Strength and Muscle

9 weeks / 3 days per week

Random template to work around my injuries in my garage 🦾🦿

Reviews

0 reviews

Week 1

Incline Dumbbell Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Tricep Pushdown

Assistance

3 x 12 reps

Shoulder Complex 21’s

Assistance

3 x 21 reps

DB Lying Fly

Assistance

3 x 0 reps

Decline Sit-up (Weighted)

Assistance

3 x 15 reps

Inverted Row

Assistance

4 x 0 reps

Spider Curl

Assistance

4 x 8 reps

Kroc Rows

Assistance

1 x 10 reps

Band PullAparts

Assistance

3 x 0 reps

Back Raises

Assistance

3 x 8 reps

Trap Bar Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Belt Squat

Assistance

8 x 60%

6 x 70%

4 x 80%

Standing Calf Raise (Dumbbell)

Assistance

3 x 8 reps

Tibialis Raise

Assistance

3 x 10 reps

Back Raises

Assistance

10 reps

12 reps

10 reps

Week 2

CGBP Swiss 🏈 Bench

Main

5 x 65%

5 x 75%

5 x 85%

Tricep Pushdown

Assistance

3 x 12 reps

Shoulder Complex 21’s

Assistance

3 x 21 reps

TRX Pushups

Assistance

5 x 10 reps

Decline Sit-up (Weighted)

Assistance

3 x 15 reps

Chins

Assistance

7 x 6 reps

EZ Bar Curl

Assistance

3 x 8 reps

Inverted Row

Assistance

10 reps

8 reps

Shrug (Dumbbell)

Assistance

2 x 0 reps

Back Raises

Assistance

3 x 8 reps

Belt Squat

Main

5 x 65%

5 x 75%

5 x 85%

DumbBell SLDL’s

Assistance

8 x 60%

6 x 65%

4 x 75%

90° Back Raises

Assistance

3 x 0 reps

Standing Calf Raise (Dumbbell)

Assistance

4 x 8 reps

Tibialis Raise

Assistance

4 x 10 reps

Week 3

Incline Dumbbell Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Tricep Pushdown

Assistance

5 x 12 reps

Lateral Raise (Dumbbell)

Assistance

4 x 10 reps

Slantboard Grip Pushups

Assistance

4 x 8 reps

Decline Sit-up (Weighted)

Assistance

4 x 15 reps

Chins

Assistance

7 x 6 reps

Home Gym High Row

Assistance

4 x 8 reps

Spider Curl

Assistance

4 x 8 reps

Seated Upright Row (Dumbbell)

Assistance

4 x undefined reps

Back Raises

Assistance

4 x 8 reps

DumbBell SLDL’s

Main

5 x 75%

5 x 85%

5 x 95%

Trap Bar Deadlift

Assistance

8 x 60%

6 x 75%

4 x 85%

Tibialis Raise

Assistance

3 x 10 reps

Nordic Curl

Assistance

4 x 5 reps

Reverse Hyper-extension

Assistance

3 x 8 reps

Week 4

Incline Dumbbell Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Tricep Pushdown

Assistance

3 x 12 reps

Shoulder Complex 21’s

Assistance

3 x 21 reps

DB Lying Fly

Assistance

3 x 0 reps

Decline Sit-up (Weighted)

Assistance

3 x 15 reps

Inverted Row

Assistance

4 x 0 reps

Spider Curl

Assistance

4 x 8 reps

Kroc Rows

Assistance

1 x 10 reps

Band PullAparts

Assistance

3 x 0 reps

Back Raises

Assistance

3 x 8 reps

Trap Bar Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Belt Squat

Assistance

8 x 60%

6 x 70%

4 x 80%

Standing Calf Raise (Dumbbell)

Assistance

3 x 8 reps

Tibialis Raise

Assistance

3 x 10 reps

Back Raises

Assistance

10 reps

12 reps

10 reps

Week 5

CGBP Swiss 🏈 Bench

Main

5 x 65%

5 x 75%

5 x 85%

Tricep Pushdown

Assistance

3 x 12 reps

Shoulder Complex 21’s

Assistance

3 x 21 reps

TRX Pushups

Assistance

5 x 10 reps

Decline Sit-up (Weighted)

Assistance

3 x 15 reps

Chins

Assistance

7 x 6 reps

EZ Bar Curl

Assistance

3 x 8 reps

Inverted Row

Assistance

10 reps

8 reps

Shrug (Dumbbell)

Assistance

2 x 0 reps

Back Raises

Assistance

3 x 8 reps

Belt Squat

Main

5 x 65%

5 x 75%

5 x 85%

DumbBell SLDL’s

Assistance

8 x 60%

6 x 65%

4 x 75%

90° Back Raises

Assistance

3 x 0 reps

Standing Calf Raise (Dumbbell)

Assistance

4 x 8 reps

Tibialis Raise

Assistance

4 x 10 reps

Week 6

Incline Dumbbell Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Tricep Pushdown

Assistance

5 x 12 reps

Lateral Raise (Dumbbell)

Assistance

4 x 10 reps

Slantboard Grip Pushups

Assistance

4 x 8 reps

Decline Sit-up (Weighted)

Assistance

4 x 15 reps

Chins

Assistance

7 x 6 reps

Home Gym High Row

Assistance

4 x 8 reps

Spider Curl

Assistance

4 x 8 reps

Seated Upright Row (Dumbbell)

Assistance

4 x undefined reps

Back Raises

Assistance

4 x 8 reps

DumbBell SLDL’s

Main

5 x 75%

5 x 85%

5 x 95%

Trap Bar Deadlift

Assistance

8 x 60%

6 x 75%

4 x 85%

Tibialis Raise

Assistance

3 x 10 reps

Nordic Curl

Assistance

4 x 5 reps

Reverse Hyper-extension

Assistance

3 x 8 reps

Week 7

Incline Dumbbell Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Tricep Pushdown

Assistance

3 x 12 reps

Shoulder Complex 21’s

Assistance

3 x 21 reps

DB Lying Fly

Assistance

3 x 0 reps

Decline Sit-up (Weighted)

Assistance

3 x 15 reps

Inverted Row

Assistance

4 x 0 reps

Spider Curl

Assistance

4 x 8 reps

Kroc Rows

Assistance

1 x 10 reps

Band PullAparts

Assistance

3 x 0 reps

Back Raises

Assistance

3 x 8 reps

Trap Bar Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Belt Squat

Assistance

8 x 60%

6 x 70%

4 x 80%

Standing Calf Raise (Dumbbell)

Assistance

3 x 8 reps

Tibialis Raise

Assistance

3 x 10 reps

Back Raises

Assistance

10 reps

12 reps

10 reps

Week 8

CGBP Swiss 🏈 Bench

Main

5 x 65%

5 x 75%

5 x 85%

Tricep Pushdown

Assistance

3 x 12 reps

Shoulder Complex 21’s

Assistance

3 x 21 reps

TRX Pushups

Assistance

5 x 10 reps

Decline Sit-up (Weighted)

Assistance

3 x 15 reps

Chins

Assistance

7 x 6 reps

EZ Bar Curl

Assistance

3 x 8 reps

Inverted Row

Assistance

10 reps

8 reps

Shrug (Dumbbell)

Assistance

2 x 0 reps

Back Raises

Assistance

3 x 8 reps

Belt Squat

Main

5 x 65%

5 x 75%

5 x 85%

DumbBell SLDL’s

Assistance

8 x 60%

6 x 65%

4 x 75%

90° Back Raises

Assistance

3 x 0 reps

Standing Calf Raise (Dumbbell)

Assistance

4 x 8 reps

Tibialis Raise

Assistance

4 x 10 reps

Week 9

Incline Dumbbell Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Tricep Pushdown

Assistance

5 x 12 reps

Lateral Raise (Dumbbell)

Assistance

4 x 10 reps

Slantboard Grip Pushups

Assistance

4 x 8 reps

Decline Sit-up (Weighted)

Assistance

4 x 15 reps

Chins

Assistance

7 x 6 reps

Home Gym High Row

Assistance

4 x 8 reps

Spider Curl

Assistance

4 x 8 reps

Seated Upright Row (Dumbbell)

Assistance

4 x undefined reps

Back Raises

Assistance

4 x 8 reps

DumbBell SLDL’s

Main

5 x 75%

5 x 85%

5 x 95%

Trap Bar Deadlift

Assistance

8 x 60%

6 x 75%

4 x 85%

Tibialis Raise

Assistance

3 x 10 reps

Nordic Curl

Assistance

4 x 5 reps

Reverse Hyper-extension

Assistance

3 x 8 reps

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🦾PPŁ x3🦍🦿

Strength and Muscle

9 weeks / 3 days per week

Random template to work around my injuries in my garage 🦾🦿

Reviews

0 reviews

Week 1

Day 1

Incline Dumbbell Bench Press

Tricep Pushdown

Shoulder Complex 21’s

DB Lying Fly

Decline Sit-up (Weighted)

Day 2

Inverted Row

Spider Curl

Kroc Rows

Band PullAparts

Back Raises

Day 3

Trap Bar Deadlift

Belt Squat

Standing Calf Raise (Dumbbell)

Tibialis Raise

Back Raises

Week 2

Day 1

CGBP Swiss 🏈 Bench

Tricep Pushdown

Shoulder Complex 21’s

TRX Pushups

Decline Sit-up (Weighted)

Day 2

Chins

EZ Bar Curl

Inverted Row

Shrug (Dumbbell)

Back Raises

Day 3

Belt Squat

DumbBell SLDL’s

90° Back Raises

Standing Calf Raise (Dumbbell)

Tibialis Raise

Week 3

Day 1

Incline Dumbbell Bench Press

Tricep Pushdown

Lateral Raise (Dumbbell)

Slantboard Grip Pushups

Decline Sit-up (Weighted)

Day 2

Chins

Home Gym High Row

Spider Curl

Seated Upright Row (Dumbbell)

Back Raises

Day 3

DumbBell SLDL’s

Trap Bar Deadlift

Tibialis Raise

Nordic Curl

Reverse Hyper-extension

Week 4

Day 1

Incline Dumbbell Bench Press

Tricep Pushdown

Shoulder Complex 21’s

DB Lying Fly

Decline Sit-up (Weighted)

Day 2

Inverted Row

Spider Curl

Kroc Rows

Band PullAparts

Back Raises

Day 3

Trap Bar Deadlift

Belt Squat

Standing Calf Raise (Dumbbell)