PPUL

Build Muscle

4 weeks / 4 days per week

Push Pull Upper Lower. Built for my own needs, but feel free to customize.

Reviews

0 reviews

Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline Bench Press (Dumbbell)

Supplemental

5 x 5 reps

Pulldown (Cable)

Assistance

3 x 10 reps

Shoulder Press (Machine)

Assistance

4 x undefined reps

Curl (Dumbbell)

Assistance

2 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg Deadlift (Barbell)

Assistance

3 x 5 reps

Standing Calf Raise

Assistance

4 x undefined reps

Shrug (Barbell)

Supplemental

5 x 5 reps

Incline Bench Press (Barbell)

Supplemental

5 x 5 reps

Pec Deck Fly (Machine)

Supplemental

5 x 5 reps

Seated Row (Cable)

Supplemental

5 x 5 reps

Kroc Row

Supplemental

5 x 5 reps

Lateral Raise (Cable)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Lunge (Dumbbell)

Assistance

4 x undefined reps

Seated Leg Curl (Machine)

Assistance

6 x 11 reps

Single Leg Calf Raise

Assistance

4 x undefined reps

Week 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline Bench Press (Dumbbell)

Supplemental

5 x 5 reps

Pulldown (Cable)

Assistance

3 x 10 reps

Shoulder Press (Machine)

Assistance

4 x undefined reps

Curl (Dumbbell)

Assistance

2 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Straight Leg Deadlift (Barbell)

Assistance

3 x 5 reps

Standing Calf Raise

Assistance

4 x undefined reps

Shrug (Barbell)

Supplemental

5 x 5 reps

Incline Bench Press (Barbell)

Supplemental

5 x 5 reps

Pec Deck Fly (Machine)

Supplemental

5 x 5 reps

Seated Row (Cable)

Supplemental

5 x 5 reps

Kroc Row

Supplemental

5 x 5 reps

Lateral Raise (Cable)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Lunge (Dumbbell)

Assistance

4 x undefined reps

Seated Leg Curl (Machine)

Assistance

6 x 11 reps

Single Leg Calf Raise

Assistance

4 x undefined reps

Week 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline Bench Press (Dumbbell)

Supplemental

5 x 5 reps

Pulldown (Cable)

Assistance

3 x 10 reps

Shoulder Press (Machine)

Assistance

4 x undefined reps

Curl (Dumbbell)

Assistance

2 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Straight Leg Deadlift (Barbell)

Assistance

3 x 5 reps

Standing Calf Raise

Assistance

4 x undefined reps

Shrug (Barbell)

Supplemental

5 x 5 reps

Incline Bench Press (Barbell)

Supplemental

5 x 5 reps

Pec Deck Fly (Machine)

Supplemental

5 x 5 reps

Seated Row (Cable)

Supplemental

5 x 5 reps

Kroc Row

Supplemental

5 x 5 reps

Lateral Raise (Cable)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Lunge (Dumbbell)

Assistance

4 x undefined reps

Seated Leg Curl (Machine)

Assistance

6 x 11 reps

Single Leg Calf Raise

Assistance

4 x undefined reps

Week 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline Bench Press (Dumbbell)

Supplemental

5 x 5 reps

Pulldown (Cable)

Assistance

3 x 10 reps

Shoulder Press (Machine)

Assistance

4 x undefined reps

Curl (Dumbbell)

Assistance

2 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

5 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg Deadlift (Barbell)

Assistance

3 x 5 reps

Standing Calf Raise

Assistance

4 x undefined reps

Shrug (Barbell)

Supplemental

5 x 5 reps

Incline Bench Press (Barbell)

Supplemental

5 x 5 reps

Pec Deck Fly (Machine)

Supplemental

5 x 5 reps

Seated Row (Cable)

Supplemental

5 x 5 reps

Kroc Row

Supplemental

5 x 5 reps

Lateral Raise (Cable)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Lunge (Dumbbell)

Assistance

4 x undefined reps

Seated Leg Curl (Machine)

Assistance

6 x 11 reps

Single Leg Calf Raise

Assistance

4 x undefined reps

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PPUL

Build Muscle

4 weeks / 4 days per week

Push Pull Upper Lower. Built for my own needs, but feel free to customize.

Reviews

0 reviews

Week 1

Day 1

Bench Press

Incline Bench Press (Dumbbell)

Pulldown (Cable)

Shoulder Press (Machine)

Curl (Dumbbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Day 2

Squat

Straight Leg Deadlift (Barbell)

Standing Calf Raise

Shrug (Barbell)

Day 3

Incline Bench Press (Barbell)

Pec Deck Fly (Machine)

Seated Row (Cable)

Kroc Row

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Triceps Extension (Cable)

Day 4

Deadlift

Lunge (Dumbbell)

Seated Leg Curl (Machine)

Single Leg Calf Raise

Week 2

Day 1

Bench Press

Incline Bench Press (Dumbbell)

Pulldown (Cable)

Shoulder Press (Machine)

Curl (Dumbbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Day 2

Squat

Straight Leg Deadlift (Barbell)

Standing Calf Raise

Shrug (Barbell)

Day 3

Incline Bench Press (Barbell)

Pec Deck Fly (Machine)

Seated Row (Cable)

Kroc Row

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Triceps Extension (Cable)

Day 4

Deadlift

Lunge (Dumbbell)

Seated Leg Curl (Machine)

Single Leg Calf Raise

Week 3

Day 1

Bench Press

Incline Bench Press (Dumbbell)

Pulldown (Cable)

Shoulder Press (Machine)

Curl (Dumbbell)

Lying Triceps Extension "Skull Crusher" (Barbell)

Day 2

Squat

Straight Leg Deadlift (Barbell)

Standing Calf Raise

Shrug (Barbell)

Day 3

Incline Bench Press (Barbell)

Pec Deck Fly (Machine)

Seated Row (Cable)

Kroc Row

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Triceps Extension (Cable)

Day 4