PPL Sample:
Push day
Sets & Reps
Incline Bench / Dumbbell Press
2 x 6-9, 1 x 10-15
Dumbbell / Machine Shoulder Press
2 x 8-10, 1 x 12-15
Chest Press Machine
1 x 8-10, 1 x 12-15
Pec Dec Flye / Cable Flye
2 x 8-10, 1 x 12-15, Rest Pause
Dumbbell Lateral Raise
2 x 8-10, 1 x 12-15 + 10 Partial Reps
Ez Bar Tricep Pushdown
2 x 8-10, 1 x 12-15, Drop Set 50%
Overhead Tricep Extension
2 x 8-10, 1 x 12-15
Pull day
Sets & reps
Cable Lat Pullover
2 x 10-15
Lat Pulldown
2 x 8-10, 1 x 12-15
Barbell / Dumbbell Row
1 x 6-9, 1 x 10-15
Chest-Supported Seated Row
2 x 8-10, 1 x 12-15, Rest Pause
Rear Delt Flyes / Reverse Pec Dec /
Face Pulls
2 x 8-10, 1 x 12-15, + 10 Partial Reps
Preacher Curl Machine
2 x 8-10, 1 x 12-15, Drop Set 50%
Dumbbell Hammer Curl
2 x 8-10, 1 x 12-15
Leg day
Sets & reps
Walking Lunges
2 x 10-15
Hamstring Curl (Seated / Lying / Single)
2 x 8-10, 1 x 10-15, Rest Pause
Leg Extensions
2 x 8-10, 1 x 10-15, +10 Partial Reps
Squat (Hack / Smith / Barbell)
1 x 6-9, 1 x 10 - 15
Leg Press
1 x 6-9, 1 x 10-15
RDL (Barbell / Dumbbell)
1 x 8-10, 1 x 12-15
Calf raise (Standing / Seated)
2 x 8-10, 1 x 12-15, Drop Set 50%
Don’t forget to warm up before your workout.
Also remember to train till failure.