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    Richmon PPL Program

    Uploaded by

    Richmon Y
    This document outlines a push/pull/legs workout program over 8 weeks. It provides example weekly schedules that involve focusing on push, pull, or legs each workout day with rest on Sundays. Each body part section includes warm up, stretches, and 4-5 exercises to target that area in 3-4 sets of 8-12 reps. The program progresses over weeks 1-4 and 5-8 by increasing calorie burn goals on cardio days and adding an additional set to exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Richmon PPL Program

    Uploaded by

    Richmon Y
    21 views9 pages
    This document outlines a push/pull/legs workout program over 8 weeks. It provides example weekly schedules that involve focusing on push, pull, or legs each workout day with rest on Sundays. Each body part section includes warm up, stretches, and 4-5 exercises to target that area in 3-4 sets of 8-12 reps. The program progresses over weeks 1-4 and 5-8 by increasing calorie burn goals on cardio days and adding an additional set to exercises.

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    This document outlines a push/pull/legs workout program over 8 weeks. It provides example weekly schedules that involve focusing on push, pull, or legs each workout day with rest on Sundays. Each body part section includes warm up, stretches, and 4-5 exercises to target that area in 3-4 sets of 8-12 reps. The program progresses over weeks 1-4 and 5-8 by increasing calorie burn goals on cardio days and adding an additional set to exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    21 views9 pages

    Richmon PPL Program

    Uploaded by

    Richmon Y
    This document outlines a push/pull/legs workout program over 8 weeks. It provides example weekly schedules that involve focusing on push, pull, or legs each workout day with rest on Sundays. Each body part section includes warm up, stretches, and 4-5 exercises to target that area in 3-4 sets of 8-12 reps. The program progresses over weeks 1-4 and 5-8 by increasing calorie burn goals on cardio days and adding an additional set to exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    Push | Pull | Legs program

    WEEKS
    1-4
    EXAMPLE WEEKLY SCHEDULE
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Elliptical Elliptical Elliptical
    Pull Push Legs Rest
    (500 calories) (500 calories) (500 calories)
    PULL
    Warm up Cool down & stretching

    Exercise Time/Reps Exercise Time/Reps


    Rower 5 mins Bike 3 mins
    Leg swings (forward) 10 reps
    Wall pec stretch 20 secs
    Leg swings (lateral) 10 reps
    Arm circles 15 reps Quadricep (Standing) 20 secs
    Ankle mobility 5 reps Overarm tricep stretch 20 secs
    Squat-Hip hinge 10 reps Hip flexor stretch 20 secs

    WORKOUT

    EXERCISE SETS REPS/TIME REST

    Assisted pull up 3 8-10 1


    (wide grip) minute
    One arm row 3 8-10 1
    (Dumbell) minute
    Lat pull down 3 8-10 1
    (underhand grip) minute
    Seated cable row 3 8-10 1
    (close grip) minute
    Cable face pull 3 10-12 1
    minute
    PUSH
    Warm up Cool down & stretching

    Exercise Time/Reps Exercise Time/Reps


    Rower 5 mins Bike 3 mins
    Leg swings (forward) 10 reps
    Wall pec stretch 20 secs
    Leg swings (lateral) 10 reps
    Arm circles 15 reps Quadricep (Standing) 20 secs
    Ankle mobility 5 reps Overarm tricep stretch 20 secs
    Squat-Hip hinge 10 reps Hip flexor stretch 20 secs

    WORKOUT

    EXERCISE SETS REPS/TIME REST

    Bench press (Dumbell) 3 8-10 1


    minute
    Incline press (machine) 3 10-12 1
    minute
    Seated cable fly’s (machine) 3 10-12 1
    minute
    Tricep dips 3 8-10 1
    minute
    Cable tricep extension 3 10-12 1
    (rope) minute
    LEGS
    Warm up Cool down & stretching

    Exercise Time/Reps Exercise Time/Reps


    Bike 5 mins Bike 3 mins
    Leg swings (forward) 10 reps
    Hamstring (seated) 20 secs
    Leg swings (lateral) 10 reps
    Hip opener (standing) 10 reps Quadricep (Standing) 20 secs
    Ankle mobility 5 reps Glute stretch 20 secs
    Squat-Hip hinge 10 reps Hip flexor stretch 20 secs

    WORKOUT

    EXERCISE SETS REPS/TIME REST

    Back squat 3 8-10 1


    (Barbell) minute
    Single leg press 3 10-12 1
    minute
    Romanian deadlift (Dumbell) 3 10-12 1
    minute
    Seated leg extension 3 10-12 1
    minute
    Lying leg curl 3 10-12 1
    minute
    WEEKS
    5-8
    EXAMPLE WEEKLY SCHEDULE
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Elliptical Elliptical Elliptical
    Pull Push Legs Rest
    (700 calories) (700 calories) (700 calories)
    PULL
    Warm up Cool down & stretching

    Exercise Time/Reps Exercise Time/Reps


    Rower 5 mins Bike 3 mins
    Leg swings (forward) 10 reps
    Wall pec stretch 20 secs
    Leg swings (lateral) 10 reps
    Arm circles 15 reps Quadricep (Standing) 20 secs
    Ankle mobility 5 reps Overarm tricep stretch 20 secs
    Squat-Hip hinge 10 reps Hip flexor stretch 20 secs

    WORKOUT

    EXERCISE SETS REPS/TIME REST

    Assisted pull up 4 8-10 1


    (wide grip) minute
    One arm row 4 8-10 1
    (Dumbell) minute
    Lat pull down 4 8-10 1
    (underhand grip) minute
    Seated cable row 4 8-10 1
    (close grip) minute
    Cable face pull 4 10-12 1
    minute
    PUSH
    Warm up Cool down & stretching

    Exercise Time/Reps Exercise Time/Reps


    Rower 5 mins Bike 3 mins
    Leg swings (forward) 10 reps
    Wall pec stretch 20 secs
    Leg swings (lateral) 10 reps
    Arm circles 15 reps Quadricep (Standing) 20 secs
    Ankle mobility 5 reps Overarm tricep stretch 20 secs
    Squat-Hip hinge 10 reps Hip flexor stretch 20 secs

    WORKOUT

    EXERCISE SETS REPS/TIME REST

    Bench press (Dumbell) 4 8-10 1


    minute
    Incline press (machine) 4 10-12 1
    minute
    Seated cable fly’s (machine) 4 10-12 1
    minute
    Tricep dips 4 8-10 1
    minute
    Cable tricep extension 4 10-12 1
    (rope) minute
    LEGS
    Warm up Cool down & stretching

    Exercise Time/Reps Exercise Time/Reps


    Bike 5 mins Bike 3 mins
    Leg swings (forward) 10 reps
    Hamstring (seated) 20 secs
    Leg swings (lateral) 10 reps
    Hip opener (standing) 10 reps Quadricep (Standing) 20 secs
    Ankle mobility 5 reps Glute stretch 20 secs
    Squat-Hip hinge 10 reps Hip flexor stretch 20 secs

    WORKOUT

    EXERCISE SETS REPS/TIME REST

    Back squat 4 8-10 1


    (Barbell) minute
    Single leg press 4 10-12 1
    minute
    Romanian deadlift (Dumbell) 4 10-12 1
    minute
    Seated leg extension 4 10-12 1
    minute
    Lying leg curl 4 10-12 1
    minute

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