OFFICIAL PLAN · FREE

ADERAP: PPL / Upper / Lower

5 DAYS · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Push

  1. Bench Press
    Bench PressChest
  2. Overhead Press
    Overhead PressShoulders
  3. Incline Dumbbell Press
    Incline Dumbbell PressChest
  4. Lateral Raise
    Lateral RaiseShoulders
  5. Tricep Pushdown
    Tricep PushdownArms

Pull

  1. Pull-Up
    Pull-UpBack
  2. Barbell Row
    Barbell RowBack
  3. Seated Cable Row
    Seated Cable RowBack
  4. Face Pull
    Face PullShoulders
  5. Barbell Curl
    Barbell CurlArms

Legs

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg Curl
    Leg CurlLegs
  5. Calf Raise
    Calf RaiseLegs

Upper

  1. Incline Bench PressChest
  2. Lat Pulldown
    Lat PulldownBack
  3. Dumbbell Shoulder Press
    Dumbbell Shoulder PressShoulders
  4. Cable Row
    Cable RowBack
  5. Skull Crusher
    Skull CrusherArms
  6. Hammer Curl
    Hammer CurlArms

Lower

  1. Front Squat
    Front SquatLegs
  2. Deadlift
    DeadliftBack
  3. Bulgarian Split SquatLegs
  4. Leg Extension
    Leg ExtensionLegs
  5. Hip ThrustLegs
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