PUMPED
UP
PPL
MUSCLE
BUILDING
FAT LOSS
WORKOUT
PLAN
by Navjot Singh
PROPERLY PROGRAMMED
PUSH PULL LEG
WORKOUT ROUTINE
PROGRAMME OVERVIEW
WEEK 1-3
WEEK 4-7
WEEK 8-10
FOCUS
Building strength with
heavy weights and
compound movements.
Building size with
medium weights and
slow rep tempo.
Building definition with
lighter weights and
advanced techniques.
FREQUENCY
6 DAYS / WEEK
6 DAYS / WEEK
6 DAYS / WEEK
Adjustable according
to the experience.
Adjustable according
to the experience.
SETS
MIND WITH MUSCLE
Adjustable according
to the experience.
REPS
REST
PUMPED UP PPL
3-8
90-120 SECS in
between sets
8-12
60-90 SECS in
between sets
DURATION 10 WEEKS
8-15
60 SECS in normal sets.
No rest in supersets
and dropsets.
MONDAY
TUESDAY
SETS REPS
EXERCISE
SETS REPS
Incline Bench Press
5 X 3-5
Dumbbell Press
4 X 4-6
Push Press
3 X 3-5
Peck Deck
4 X 6-8
Rear Delt Raises
2 X 8-12
Arnold Press
4 X 6-8
Weighted Dips
4 X 6-8
Upright Rows
4 X 6-8
Skull Crushers
4 X 6-8
Dumbbell Overhead Extensions
4 X 6-8
Weighted Pull Ups
5 X 3-5
T Bar Rows
4 X 6-8
Barbell Rows
4 X 4-6
Dumbbell Rows
4 X 6-8
3 X 4-6
Dumbbell Shrugs
3 X 6-8
Barbell Shrugs
Barbell Curls
MIND
WITH
MUSCLE
Dumbbell Spider Curls
4 X6-8
4 X 6-8
4 X 6-8
Barbell Squats
5 X 3-5
Deadlifts
5 X 3-5
Romanian Deadlifts
3 X 6-8
Hip Thrust
3 X 6-8
Seated Calf Raises
4 X 10-15
Standing Calf Raises
4 X 10-15
Leg Raises
4 X 8-12
Incline Crunches
4 X 8-12
Anti Rotational Walk
3 X 10-20 Steps Each
Cable Wood Chops
3 X 8-12 Each Side
PUMPED UP PPL
DURATION 3 WEEKS
SATURDAY
Incline Dumbbell Curls
FRIDAY
EXERCISE
THURSDAY
WEDNESDAY
WORKOUTS WEEK 1-3
1
MONDAY
TUESDAY
SETS REPS
EXERCISE
SETS REPS
Flat Bench Press
4 X 8-12
Incline Dumbbell Press
4 X8-12
Barbell Shoulder Press
4 X 8-12
Dumbbell Fly
3 X 8-12
Side Delt Raises
3 X 8-12
Rotational Dumbbell Press
4 X 8-12
Dips
3 X 8-12
Rear Cable Fly
3 X 8-12
Skull Crushers
4 X 8-12
Cable Overhead Extensions
4 X 8-12
Lat Pull Downs
4 X 8-12
Chin Ups
4 X 8-12
Supinated Barbell Rows
4 X8-12
Meadow Rows
4 X 8-12
3 X 8-12
Dumbbell Shrugs
3 X 8-12
Smith Machine Shrugs
Barbell Curls
MIND
WITH
MUSCLE
Dumbbell Incline Curls
4 X 8-12
4 X 8-12
3 X 8-12
Barbell Squats
4 X 8-12
Deadlifts
4 X 8-12
Walking Lunges
3 X 10 Steps Each Side
Single Leg Hip Thrust
3 X 8-12
Single Leg Calf Raises
4 X 10-15
Seated Calf Raises
4 X 10-15
Reverse Crunches
4 X 8-12
Ball Crunches
4 X 8-12
Decline Twists
3 X 10-15 Each Side
Cable Wood Chops
3 X 10-15 Each Side
PUMPED UP PPL
DURATION 4 WEEKS
SATURDAY
Hammer Curls
FRIDAY
EXERCISE
THURSDAY
WEDNESDAY
WORKOUTS WEEK 4-7
2
MONDAY
SETS REPS
EXERCISE
SETS REPS
Incline Bench Press
Superset With Dumbbell Flys
4 X 8-12
4 X 10-15
Dumbbell Press Dropset 3 Times
4 X8-12
Barbell Shoulder Press
Superset with Rear Delt Raises
4 X 8-12
4 X 10-15
Dumbdell Shoulder Press
Superset With Lateral Raises
Incline Close Grip Press
Superset with Close Grip Pushups
3 X 8-12
3 X 10-15
4 X 8-12
4 X 10-15
SkullCrushers 21s
4 X 7 Lower,Upper,Full
Supinated Barbell Rows
Superset with Dumbbel Rows
4 X 8-12
4 X 10-15
Chin Ups
Superset With Dumbbell Rows
Seated Rows Dropset 3 Times
Dumbbell Shrugs Dropset 3 Times
4 X 8-12
4 X 10-15
3 X 8-12
3 X 8-12
Lat Pull Down Dropset 3 times
Cable Fly Dropset 3 Times
MIND WITH MUSCLE
3 X 8-12
Barbell Curls
Superset With Hammer Curls
4 X 8-12
4 X 10-15
Dumbbell Incline Curls
Superset With Preacher Curls
4 X 8-12
4 X 10-15
Barbell Squats
Superset With Sissy Squats
4 X 8-12
4 X 10-15
4 X 8-12
Leg Press Dropset 3 Times
3 X 8-12
Deadlifts
Superset With Hip Thrusts
Standing Calf Raises
4 X 10-15
4 X 10-15
3 X 10-15 Each Side
Leg Raises
Decline Twists
PUMPED UP PPL
Walking Lunges
Seated Calf Raises
Ab Crunches
Cable Wood Chops
DURATION 3 WEEKS
3 X 8-12
4 X 10-15
4 X 8-12
SATURDAY
Barbell Shrugs Dropset 3 Times
3 X 8-12
3 X 8-12
FRIDAY
TUESDAY
EXERCISE
THURSDAY
WEDNESDAY
WORKOUTS WEEK 8-10
3 X 10-15 Each Side
3
WORKOUTS
IMPOTANT NOTES
FOR WEEK 1-3
FOR WEEK 4-7
FOR WEEK 8-10
Start first week with 2
reps short to failure, 1
rep short for second
week and go to failure in
third week.
Start fourth week with 2
reps short to failure, 1
rep short for fifth and
sixth week and go to
failure in seventh week.
Start eightth week with 2
reps short to failure, 1
rep short for ninth week
and go to failure in last
week.
Start workouts with
mobility exercises for the
main joints to be used. Do
explosive movements
before doing main
exercises.
Start workouts with
mobility exercises for the
main joints to be used.
Use 4-2-2 rule for the
tempo.
Start workouts with
mobility exercises for the
main joints to be used.
Do proper progressive
overloading.
Do proper progressive
overloading.
Do proper progressive
overloading.
MIND WITH MUSCLE
For More Information Subscribe MIND WITH MUSCLE Youtube Channel
PUMPED UP PPL
YOUTUBE.COM/MINDWITHMUSCLE