OFFICIAL PLAN · FREE

ADERAP: PPL / Upper / Lower

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

Push

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

Pull

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

Legs

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Calf RaiseLegs

Upper

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

Lower

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