PPL 5 day

Build Muscle

8 weeks / 5 days per week

PPL 5 days

Reviews

0 reviews

Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 4

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 5

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 6

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Adduction (Machine)

Assistance

4 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 7

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Week 8

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Shoulder Press (Barbell)

Assistance

3 x 8 reps

Incline Bench Press (Dumbbell)

Assistance

3 x 8 reps

Assited tricep dip

Assistance

3 x 8 reps

Arnold Press (Dumbbell)

Assistance

3 x 10 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Pulldown (Cable)

Assistance

3 x 8 reps

Seated Row (Cable)

Assistance

3 x 8 reps

Rear Delt Fly (machine)

Assistance

3 x 12 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Seated • Leg Curl

Assistance

4 x undefined reps

Crunch (Weighted)

Assistance

3 x 8 reps

Step-up (Cable)

Assistance

3 x 8 reps

Pallof press

Assistance

3 x 8 reps

Bench Press

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

8 x 40%

8 x 50%

8 x 60%

Seated Fly (Machine)

Assistance

3 x 8 reps

Tricep Press

Assistance

3 x 8 reps

Bar Upright Row (Cable)

Assistance

3 x 8 reps

Triceps Extension (Cable)

Assistance

3 x 8 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Pull-up

Assistance

8 x 40%

8 x 50%

8 x 60%

8 x 65%

Seated Row (Cable)

Assistance

3 x 8 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Face Pull (Cable)

Assistance

5 x 15 reps

Hammer Curl (Cable)

Assistance

4 x 10 reps

Preacher Curl (Cable)

Assistance

4 x 8 reps

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Reviews

0 reviews

Week 1

Day 1

Bench Press

Shoulder Press (Barbell)

Incline Bench Press (Dumbbell)

Assited tricep dip

Arnold Press (Dumbbell)

Triceps Extension (Cable)

Day 2

Deadlift

Pulldown (Cable)

Seated Row (Cable)

Rear Delt Fly (machine)

Hammer Curl (Cable)

Preacher Curl (Cable)

Day 3

Squat

Seated • Leg Curl

Crunch (Weighted)

Step-up (Cable)

Pallof press

Day 4

Bench Press

Chest Press (Machine plate loaded)

Seated Fly (Machine)

Tricep Press

Bar Upright Row (Cable)

Triceps Extension (Cable)

Seated Hip Abduction (Machine)

Day 5

Pull-up

Seated Row (Cable)

Pulldown (Cable)

Face Pull (Cable)

Hammer Curl (Cable)

Preacher Curl (Cable)

Week 2

Day 1

Bench Press

Shoulder Press (Barbell)

Incline Bench Press (Dumbbell)

Assited tricep dip

Arnold Press (Dumbbell)

Triceps Extension (Cable)

Day 2

Deadlift

Pulldown (Cable)

Seated Row (Cable)

Rear Delt Fly (machine)

Hammer Curl (Cable)

Preacher Curl (Cable)

Day 3

Squat

Seated • Leg Curl

Crunch (Weighted)

Step-up (Cable)

Pallof press

Day 4

Bench Press

Chest Press (Machine plate loaded)

Seated Fly (Machine)

Tricep Press

Bar Upright Row (Cable)

Triceps Extension (Cable)

Seated Hip Abduction (Machine)

Day 5

Pull-up

Seated Row (Cable)

Pulldown (Cable)

Face Pull (Cable)

Hammer Curl (Cable)

Preacher Curl (Cable)

Week 3

Day 1