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Lower Upper Lower

This document outlines a push, pull, legs (PPL) workout split over 6 days of the week. It includes exercises, sets, reps, and muscle groups targeted for the upper body, lower body, and full body workouts on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday. It also shows the total weekly sets for different muscle groups achieved through this routine.

Uploaded by

Edd
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We take content rights seriously. If you suspect this is your content, claim it here.
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175 views3 pages

Lower Upper Lower

This document outlines a push, pull, legs (PPL) workout split over 6 days of the week. It includes exercises, sets, reps, and muscle groups targeted for the upper body, lower body, and full body workouts on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday. It also shows the total weekly sets for different muscle groups achieved through this routine.

Uploaded by

Edd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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Sheet1

LOWER UPPER LOWER


Monday Tuesday Wednesday
Exercise Sets x reps Exercise Sets x reps Exercise
Low bar squats 4x5 Bench press 4x5 Conventional DLs
Sumo DLs 3 x 10 Chin ups 4x5 Front squats
Lunges or BSS 3 x 12 each leg DB shoulder press 3 x 12 Barbell hip thrust
Leg curls 3x6 Barbell row 3 x 10 Leg extensions
Standing calf raises 4 x 12 Dips 3 x 12 Seated calf raises
Leg raises 3 x AMRAP Facepulls 3 x 12 Cable crunches

PL stats Sets / week PPL stats


Mid/lower chest 11 Mid/lower chest
Upper chest 10 Upper chest
Anterior deltoids 30 Anterior deltoids
Triceps 33 Triceps
Lateral deltoids 18 Lateral deltoids
Lats 21 Lats
Traps/Rhomboids 40 Traps/Rhomboids
Upper traps 13 Upper traps
Rear deltoids 30 Rear deltoids
Biceps 27 Biceps
Quads 20 Quads
Glutes 30 Glutes
Hamstrings 19 Hamstrings
Calves 12 Calves

Page 1
Sheet1

LOWER UPPER LOWER UPPER


Wednesday Thursday Friday Saturday
Sets x reps Exercise Sets x reps Exercise Sets x reps Exercise
4x5 Bench press 4 x 12 High bar squats 4x8 Pendlay row
3 x 12 Pull ups 4 x AMRAP Snatch grip DLs 3 x 12 Incline BB BP
3 x 10 BB overhead press 3 x 5 Single leg press 3x8 BB overhead press
3 x 15 Seated cable row 3 x 12 Leg curls 3 x 12 NG pulls ups
4x8 Incline DB press 3 x 12 Standing calf raise 4 x 6 CGBP
3 x 12 Rear delt lat raises 3 x 12 Cable twists 3 x 12 Rear delt raises

Sets / week Difference


10 1
10 0
20 10
26 7
18 0
20 1
33 7
13 0
26 4
32 -5
16 4
20 10
16 3
8 4

Page 2
Sheet1

UPPER MISC
Saturday Sunday
Sets x reps Exercise Sets x reps
4x8 Bicep curl 3x8
4x8 Skullcrusher 3 x 12
3x8 Lateral raise 3 x 12
3 x AMRAP Hammer curls 3 x 12
3 x 15 Shrugs 3 x 15
3 x 15

Page 3

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