PPL w/UL

Build Muscle

12 weeks / 5 days per week

PPL with an Upper/Lower split for 5 day program

Reviews

0 reviews

Week 1

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 2

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 3

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 4

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 5

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 6

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 7

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 8

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 9

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 10

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 11

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

Week 12

Bench Press

Assistance

4 x 10 reps

Standing • Overhead • Press

Assistance

3 x 12 reps

High Incline Dumbbell Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 15 reps

Tricep Pushdown

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 15 reps

Deadlift

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Seated • Row

Assistance

3 x 12 reps

Curl

Assistance

3 x 15 reps

Hammer Curl

Assistance

3 x 15 reps

Squat

Assistance

4 x 10 reps

Romanian Deadlift

Assistance

3 x 12 reps

Front • Squat

Assistance

3 x 15 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Incline • Bench Press

Assistance

3 x 10 reps

Bent Over • Row

Assistance

3 x 12 reps

Fly

Assistance

3 x 15 reps

Lat Pulldown

Assistance

3 x 12 reps

Arnold Press

Assistance

3 x 12 reps

Standing • Face Pull

Assistance

3 x 20 reps

Front • Squat

Assistance

4 x 10 reps

Hip Thrust

Assistance

3 x 12 reps

Bulgarian Split Squat

Assistance

3 x 12 reps

Standing • Calf Raise

Assistance

4 x 20 reps

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KeyLifts

PPL w/UL

Build Muscle

12 weeks / 5 days per week

PPL with an Upper/Lower split for 5 day program

Reviews

0 reviews

Week 1

Day 1

Bench Press

Standing • Overhead • Press

High Incline Dumbbell Press

Lateral • Raise

Tricep Pushdown

Overhead • Triceps Extension

Day 2

Deadlift

Pull-up

Bent Over • Row

Seated • Row

Curl

Hammer Curl

Day 3

Squat

Romanian Deadlift

Front • Squat

Standing • Calf Raise

Day 4

Incline • Bench Press

Bent Over • Row

Fly

Lat Pulldown

Arnold Press

Standing • Face Pull

Day 5

Front • Squat

Hip Thrust

Bulgarian Split Squat

Standing • Calf Raise

Week 2

Day 1

Bench Press

Standing • Overhead • Press

High Incline Dumbbell Press

Lateral • Raise

Tricep Pushdown

Overhead • Triceps Extension

Day 2

Deadlift

Pull-up

Bent Over • Row

Seated • Row

Curl

Hammer Curl

Day 3

Squat

Romanian Deadlift

Front • Squat

Standing • Calf Raise

Day 4

Incline • Bench Press

Bent Over • Row

Fly

Lat Pulldown

Arnold Press

Standing • Face Pull

Day 5

Front • Squat

Hip Thrust

Bulgarian Split Squat

Standing • Calf Raise

Week 3

Day 1

Bench Press

Standing • Overhead • Press

High Incline Dumbbell Press

Lateral • Raise

Tricep Pushdown

Overhead • Triceps Extension

Day 2

Deadlift