PLPL-4
Day: 1
Pull Day
Lat Pulldown
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Cable Row
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Face Pull
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Lateral DB Raise
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Cable Curl
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Lying Leg Raises
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Day: 2
Leg Day 1
Barbell Back Squat
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Reverse Lunges
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Bulgarian Split Squat
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Leg Extension
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Standing Calf Raise
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Plank
0 Set - 60 Reps
1 Set - 60 Reps
2 Set - 60 Reps
3 Set - 60 Reps
Day: 3
Push Day
Overhead DB Press
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
DB Bench Press
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
DB Chest Fly
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Triceps Pushdown
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
DB Front Raise
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Flutter Kicks
0 Set - 20 Reps
1 Set - 20 Reps
2 Set - 20 Reps
3 Set - 20 Reps
Day: 4
Leg Day 2
Barbell Deadlift
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Walking Lunges
0 Set - 12 Reps
1 Set - 12 Reps
2 Set - 12 Reps
3 Set - 12 Reps
DB Romanian Deadlift
0 Set - 15 Reps
1 Set - 12 Reps
2 Set - 10 Reps
3 Set - 8 Reps
Lying Leg Curl
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Seated Calf Raise
0 Set - 15 Reps
1 Set - 15 Reps
2 Set - 15 Reps
3 Set - 15 Reps
Mountain Climbers
0 Set - 20 Reps
1 Set - 20 Reps
2 Set - 20 Reps
3 Set - 20 Reps