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    PPL Template

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    Nandagopal K
    The document outlines a 6-week workout program with exercises for back/pull, chest/push, and legs over weeks 1-4. It shows the target weight and number of reps for each exercise, with weight increasing over weeks 1, 2, 3 by adding "+" symbols. Weeks 5-6 repeat with further increased weights. The program includes compound exercises like squats, rows, and presses as well as isolation moves for each muscle group.

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    PPL Template

    Uploaded by

    Nandagopal K
    103 views18 pages
    The document outlines a 6-week workout program with exercises for back/pull, chest/push, and legs over weeks 1-4. It shows the target weight and number of reps for each exercise, with weight increasing over weeks 1, 2, 3 by adding "+" symbols. Weeks 5-6 repeat with further increased weights. The program includes compound exercises like squats, rows, and presses as well as isolation moves for each muscle group.

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    PPL Template.xlsx

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    The document outlines a 6-week workout program with exercises for back/pull, chest/push, and legs over weeks 1-4. It shows the target weight and number of reps for each exercise, with weight increasing over weeks 1, 2, 3 by adding "+" symbols. Weeks 5-6 repeat with further increased weights. The program includes compound exercises like squats, rows, and presses as well as isolation moves for each muscle group.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    103 views18 pages

    PPL Template

    Uploaded by

    Nandagopal K
    The document outlines a 6-week workout program with exercises for back/pull, chest/push, and legs over weeks 1-4. It shows the target weight and number of reps for each exercise, with weight increasing over weeks 1, 2, 3 by adding "+" symbols. Weeks 5-6 repeat with further increased weights. The program includes compound exercises like squats, rows, and presses as well as isolation moves for each muscle group.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 18

    Week 1 Week 2 Week 3 Week 4

    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Deadlifts + + + +

    8-12 Pulldowns/Pullups

    8-12 Chest Supported


    Rows/Seated Cable Rows

    15-20 Face Pulls

    8-12 Hammer Curls

    8-12 Dumbbell Curls


    Week 5 Week 6
    Weight Reps Weight Reps

    + +
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Bench Press

    + + + +

    8-12 Overhead Press

    8-12 Incline Barbell Press

    8-12 Tricep Pushdowns

    15-20 Lat Raises

    8-12 Overhead Tricep


    Extends

    15-20 Lat Raises


    Week 5 Week 6
    Weight Reps Weight Reps

    + +
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Squat
    + + + +

    8-12 Romanian Deadlift

    8-12 Leg Press

    8-12 Leg Curls

    8-12 Calf Raises


    Week 5 Week 6
    Weight Reps Weight Reps

    + +
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Barbell Rows

    + + + +

    8-12
    Pulldowns/Pullups/Chinups

    8-12 Chest Supported


    Rows/Seated Cable Rows

    15-20 Face Pulls

    8-12 Hammer Curls

    8-12 Dumbbell Curls


    Week 5 Week 6
    Weight Reps Weight Reps

    + +
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Overhead Press

    + + + +

    8-12 Bench Press

    8-12 Incline Barbell Press

    8-12 Tricep Pushdowns

    15-20 Lat Raises

    8-12 Overhead Tricep


    Extends

    15-20 Lat Raises


    Week 5 Week 6
    Weight Reps Weight Reps

    + +
    Week 1 Week 2 Week 3 Week 4
    Exercise
    Weight Reps Weight Reps Weight Reps Weight Reps

    5 Squat
    + + + +

    8-12 Romanian Deadlift

    8-12 Leg Press

    8-12 Leg Curls

    8-12 Calf Raises


    Week 5 Week 6
    Weight Reps Weight Reps

    + +

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