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    mariel Stolin
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    The document outlines a PPL (push, pull, legs) workout program over 7 weeks. It includes exercises for each muscle group and prescribes 3 sets of 8-15 reps for each exercise, tracking the last set RPE and max reps. The routine is repeated on a push/pull/legs split with progressive overload over the weeks through increasing weight or decreasing reps as strength improves.

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    The document outlines a PPL (push, pull, legs) workout program over 7 weeks. It includes exercises for each muscle group and prescribes 3 sets of 8-15 reps for each exercise, tracking the last set RPE and max reps. The routine is repeated on a push/pull/legs split with progressive overload over the weeks through increasing weight or decreasing reps as strength improves.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    27 views16 pages

    Gains Bro

    Uploaded by

    mariel Stolin
    The document outlines a PPL (push, pull, legs) workout program over 7 weeks. It includes exercises for each muscle group and prescribes 3 sets of 8-15 reps for each exercise, tracking the last set RPE and max reps. The routine is repeated on a push/pull/legs split with progressive overload over the weeks through increasing weight or decreasing reps as strength improves.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 16

    WEEK #1

    PUSH #1
    BENCH -PRESS
    Shoulder Press Machine
    Incline Press Machine
    Side Lateral
    PEC DECK
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Face Pulls
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    PUSH #2
    Dumbell Shoulder Press
    Bench Press
    Shoulder Press Machine
    PEC DECK
    CABLE LATERAL RAISE
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    Reverse Pec Deck
    Legs
    Squat
    Death Walk
    Leg Extension
    Hamstring Curls
    Calves
    WEEK #3
    PUSH #1
    BENCH -PRESS
    Shoulder Press Machine
    Incline Press Machine
    Side Lateral
    PEC DECK
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Face Pulls
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    PUSH #2
    Dumbell Shoulder Press
    Bench Press
    Shoulder Press Machine
    PEC DECK
    CABLE LATERAL RAISE
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    Reverse Pec Deck
    Legs
    Squat
    Death Walk
    Leg Extension
    Hamstring Curls
    Calves
    WEEK #5
    WEEK #5
    PUSH #1
    BENCH -PRESS
    Shoulder Press Machine
    Incline Press Machine
    Side Lateral
    PEC DECK
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Face Pulls
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    PUSH #2
    Dumbell Shoulder Press
    Bench Press
    Shoulder Press Machine
    PEC DECK
    CABLE LATERAL RAISE
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    Reverse Pec Deck
    Legs
    Squat
    Death Walk
    Leg Extension
    Hamstring Curls
    Calves
    WEEK #7
    WEEK #7
    PUSH #1
    BENCH -PRESS
    Shoulder Press Machine
    Incline Press Machine
    Side Lateral
    PEC DECK
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Face Pulls
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    PUSH #2
    Dumbell Shoulder Press
    Bench Press
    Shoulder Press Machine
    PEC DECK
    CABLE LATERAL RAISE
    Tricep Overhead Press
    Cabel Tricep Pushdown
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups
    Humble - Row (mid& upper back focus)
    Close Grip Preacher Curls (W barbel)
    Hammer Curls
    Reverse Pec Deck
    Legs
    Squat
    Death Walk
    Leg Extension
    Hamstring Curls
    Calves
    PPL Training Progress

    Last Set
    Sets REPS RPE Max Reps
    BE
    3 8-10 8 Should
    3 8- 10 8 Inclin
    3 12-15 8 S
    3 12-15 8
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 12-15 8
    3 8-10 8 Close Grip Pr
    3 8-10 8 H

    3 8-10 8 Dumbe
    B
    3 8-10 8 Should
    3 12-15 8
    3 12-15 8 CABLE
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 8-10 8 Close Grip Pr
    3 8-10 8 H
    3 12-15 8 Rev

    3 D
    3 10-12 8 Le
    3 10-12 8 Ha
    3 12-15 8

    Last Set
    Sets REPS RPE Max Reps
    BE
    3 8-10 8 Should
    3 8- 10 8 Inclin
    3 12-15 8 S
    3 12-15 8
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 12-15 8
    3 8-10 8 Close Grip Pr
    3 8-10 8 H

    3 8-10 8 Dumbe
    B
    3 8-10 8 Should
    3 12-15 8
    3 12-15 8 CABLE
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 8-10 8 Close Grip Pr
    3 8-10 8 H
    3 12-15 8 Rev

    3 D
    3 10-12 8 Le
    3 10-12 8 Ha
    3 12-15 8
    Last Set
    Sets REPS RPE Max Reps
    BE
    3 8-10 8 Should
    3 8- 10 8 Inclin
    3 12-15 8 S
    3 12-15 8
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 12-15 8
    3 8-10 8 Close Grip Pr
    3 8-10 8 H

    3 8-10 8 Dumbe
    B
    3 8-10 8 Should
    3 12-15 8
    3 12-15 8 CABLE
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 8-10 8 Close Grip Pr
    3 8-10 8 H
    3 12-15 8 Rev

    3 D
    3 10-12 8 Le
    3 10-12 8 Ha
    3 12-15 8
    Last Set
    Sets REPS RPE Max Reps
    BE
    3 8-10 8 Should
    3 8- 10 8 Inclin
    3 12-15 8 S
    3 12-15 8
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 12-15 8
    3 8-10 8 Close Grip Pr
    3 8-10 8 H

    3 8-10 8 Dumbe
    B
    3 8-10 8 Should
    3 12-15 8
    3 12-15 8 CABLE
    3 8-10 8 Tricep
    3 12-15 8 Cabel

    Su
    3 8-10 8 Lat pu
    3 10-12 8 Humble - Row
    3 8-10 8 Close Grip Pr
    3 8-10 8 H
    3 12-15 8 Rev

    3 D
    3 10-12 8 Le
    3 10-12 8 Ha
    3 12-15 8
    WEEK #2
    PUSH #1 Sets REPS
    BENCH -PRESS
    Shoulder Press Machine 3 8-10
    Incline Press Machine 3 8- 10
    Side Lateral 3 12-15
    PEC DECK 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Face Pulls 3 12-15
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    PUSH #2
    Dumbell Shoulder Press 3 8-10
    Bench Press
    Shoulder Press Machine 3 8-10
    PEC DECK 3 12-15
    CABLE LATERAL RAISE 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    Reverse Pec Deck 3 12-15
    Legs
    Squat
    Death Walk 3
    Leg Extension 3 10-12
    Hamstring Curls 3 10-12
    Calves 3 12-15
    WEEK #4
    PUSH #1 Sets REPS
    BENCH -PRESS
    Shoulder Press Machine 3 8-10
    Incline Press Machine 3 8- 10
    Side Lateral 3 12-15
    PEC DECK 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Face Pulls 3 12-15
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    PUSH #2
    Dumbell Shoulder Press 3 8-10
    Bench Press
    Shoulder Press Machine 3 8-10
    PEC DECK 3 12-15
    CABLE LATERAL RAISE 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    Reverse Pec Deck 3 12-15
    Legs
    Squat
    Death Walk 3
    Leg Extension 3 10-12
    Hamstring Curls 3 10-12
    Calves 3 12-15
    WEEK #6
    WEEK #6
    PUSH #1 Sets REPS
    BENCH -PRESS
    Shoulder Press Machine 3 8-10
    Incline Press Machine 3 8- 10
    Side Lateral 3 12-15
    PEC DECK 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Face Pulls 3 12-15
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    PUSH #2
    Dumbell Shoulder Press 3 8-10
    Bench Press
    Shoulder Press Machine 3 8-10
    PEC DECK 3 12-15
    CABLE LATERAL RAISE 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    Reverse Pec Deck 3 12-15
    Legs
    Squat
    Death Walk 3
    Leg Extension 3 10-12
    Hamstring Curls 3 10-12
    Calves 3 12-15
    WEEK #8
    WEEK #8
    PUSH #1 Sets REPS
    BENCH -PRESS
    Shoulder Press Machine 3 8-10
    Incline Press Machine 3 8- 10
    Side Lateral 3 12-15
    PEC DECK 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #1
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Face Pulls 3 12-15
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    PUSH #2
    Dumbell Shoulder Press 3 8-10
    Bench Press
    Shoulder Press Machine 3 8-10
    PEC DECK 3 12-15
    CABLE LATERAL RAISE 3 12-15
    Tricep Overhead Press 3 8-10
    Cabel Tricep Pushdown 3 12-15
    PULL #2
    Sumo - Deadlift
    Lat pulldown/ Pullups 3 8-10
    Humble - Row (mid& upper back focus) 3 10-12
    Close Grip Preacher Curls (W barbel) 3 8-10
    Hammer Curls 3 8-10
    Reverse Pec Deck 3 12-15
    Legs
    Squat
    Death Walk 3
    Leg Extension 3 10-12
    Hamstring Curls 3 10-12
    Calves 3 12-15
    Last Set
    RPE Max Reps

    9
    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9

    Last Set
    RPE Max Reps

    9
    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    Last Set
    RPE Max Reps

    9
    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    Last Set
    RPE Max Reps

    9
    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9
    9
    9

    9
    9
    9

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