Coolcicada Workout Plan Template PPL Program for Beginners | LiftVault.com
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Workout Plan - 6 Days on 1 Day OffWt.RepsRepsRepsRepsRepsReps
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Week 1
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Monday Pull
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1x5+ Deadlifts
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3x8-12 Pulldowns/Pullups/Chinups
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3x8-12 Chest Supported Rows/Seated Cable Rows
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5x15-20 Face Pulls
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4x8-12 Hammer Curls
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4x8-12 Dumbbell Curls
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Tuesday Push
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4x5, 1x5+ Bench Press
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3x8-12 Overhead Press
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3x8-12 Incline Dumbbell Press
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3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
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3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
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Wednesday Legs
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2x5, 1x5+ Squat
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3x8-12 Romanian Deadlift
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3x8-12 Leg Press
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3x8-12 Leg Curls
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5x8-12 Calf Raises
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Thursday Pull
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4x5, 1x5+ Barbell rows
25
3x8-12 Pulldowns/Pullups/Chinups
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3x8-12 Chest Supported Rows/Seated Cable Rows
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5x15-20 Face Pulls
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4x8-12 Hammer Curls
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4x8-12 Dumbbell Curls
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Friday Push
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4x5, 1x5+ Overhead Press
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3x8-12 Bench Press
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3x8-12 Incline Dumbbell Press
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3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
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3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
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Saturday Legs
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2x5, 1x5+ Squat
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3x8-12 Romanian Deadlift
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3x8-12 Leg Press
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3x8-12 Leg Curls
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5x8-12 Calf Raises
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Sunday Rest
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Week 2
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Monday Pull
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1x5+ Deadlifts
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3x8-12 Pulldowns/Pullups/Chinups
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3x8-12 Chest Supported Rows/Seated Cable Rows
52
5x15-20 Face Pulls
53
4x8-12 Hammer Curls
54
4x8-12 Dumbbell Curls
55
Tuesday Push
56
4x5, 1x5+ Bench Press
57
3x8-12 Overhead Press
58
3x8-12 Incline Dumbbell Press
59
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
60
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
61
Wednesday Legs
62
2x5, 1x5+ Squat
63
3x8-12 Romanian Deadlift
64
3x8-12 Leg Press
65
3x8-12 Leg Curls
66
5x8-12 Calf Raises
67
Thursday Pull
68
4x5, 1x5+ Barbell rows
69
3x8-12 Pulldowns/Pullups/Chinups
70
3x8-12 Chest Supported Rows/Seated Cable Rows
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5x15-20 Face Pulls
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4x8-12 Hammer Curls
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4x8-12 Dumbbell Curls
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Friday Push
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4x5, 1x5+ Overhead Press
76
3x8-12 Bench Press
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3x8-12 Incline Dumbbell Press
78
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
79
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
80
Saturday Legs
81
2x5, 1x5+ Squat
82
3x8-12 Romanian Deadlift
83
3x8-12 Leg Press
84
3x8-12 Leg Curls
85
5x8-12 Calf Raises
86
Sunday Rest
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