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PPL 5D JN Home

The document outlines a comprehensive workout plan divided into three main sections: Legs, Push, and Pull, with specific exercises and set-rep schemes. Each section includes a variety of exercises targeting different muscle groups, with emphasis on strength and hypertrophy. Additionally, there are optional exercises and core workouts included for overall fitness enhancement.

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clementbacquet1
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11 views3 pages

PPL 5D JN Home

The document outlines a comprehensive workout plan divided into three main sections: Legs, Push, and Pull, with specific exercises and set-rep schemes. Each section includes a variety of exercises targeting different muscle groups, with emphasis on strength and hypertrophy. Additionally, there are optional exercises and core workouts included for overall fitness enhancement.

Uploaded by

clementbacquet1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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LEGS 1:

Squat: 3 Sets x 4 Reps (80% 1RM)

Romanian Deadlift: 3 Sets x 10 Reps

Single Leg Press: 3 Sets x 15 Reps DB Bulgarian Split Squat 3x15

Eccentric Leg Extension: 3 Sets x 10-12 DB Leg Extension 3x 10-12

Seated Leg Curls: 3 Sets x 10-12 Reps DB Hamstring Curl 3 Sets x 10-12

Standing Calf Raise: 3 Sets x 10-12 Reps

*Decline Crunches: 2 Sets x 10-12 Reps

*Long-Lever Planks: 2 Sets x 30s

PUSH 1:
Bench Press: 3 Sets x 8 (72.5% 1 RM)

Machine Shoulder Press: 3 Sets x 12 Seated DB Shoulder Press 3 x12

Dips: 3 Sets x 12-15 Reps

(Eccentric Skullcrushers: 3 Sets x 8-10 ) DB Skullcrushers 3 x8-10

Egyptian Lateral Raise (with DB): 3 Sets x 12+MYO

Cable Tricep Kickback: 3 Sets x 20-30 DB Tricep Kickback 3x20-30

PULL 1:
Weighted Pull-Up: 3 Sets x 6 Reps

Seated Cable Row: 3 Sets x 10-12 Reps Pendlay Row 3x10-12

Cable Pullover: 3 Sets x 15-20 Reps DB Pullover 3x15-20

Hammer Cheat Curl: 3 Sets x 8-10 Reps


Incline Dumbbell Curl: 2 Sets x 12-15

LEGS 2:
Deadlift: 3 Sets x 3 Reps (80-85% 1RM)

Hack Squat: 3 Sets x 10-12 Reps Barbell Hack Squat: 3x 10-12

Single-Leg Hip Thrust: 2 Sets x 15 Reps

*Nordic Ham Curl: 2 Sets x 10-12 Reps

*Prisoner Back Extension: 2 Sets x 10-12

*SUPERSET*

Single-Leg Calf Raise: 3 Sets x 8-10 Reps

Weighted L-Sit Hold: 3 Sets

PUSH 2:
Overhead Press: 4 Sets x 4 Reps (80%)

Close-Grip Bench Press: 3 Sets x 10

Cable Crossover: 3 Sets x 10-12 + Drop DB Fly 3x10-12

(DB) Overhead Tricep Ext: 3 Sets x 10-12 Reps

Lateral Raise 21’s: 3 Sets x 7/7/7

Neck Flexion/Extension: 3 Sets x 10-12

PULL 2:
Omni-Grip Lat Pulldown: 3 Sets x 10-12 DB Pullover 3x10-12

Chest-Supported (DB) Row: 3 Sets x 10-12

Rope Facepull: 3 Sets x 15-20 Reps


*Incline Dumbbell Shrug: 3 Sets x 15-20

*OPTIONAL*

Reverse Pec Deck: 2 Sets x 15 + 10-15 Bent Over Reverse Fly 2x15+10-15

Pronated/Supinated Curl: 3 Sets x 10/1

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