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5-Day PPL Upper/Lower Trainee

Coach's note

Weekly Structure

Complete the five sessions in order: Push, Pull, Legs, Upper, and Lower. The source does not assign weekdays, rest days, rest intervals, or a progression method.

Workout

Session 1 — Push

  1. 01Barbell Bench PressSession 1 · 3 sets × 8 reps
  2. 02Incline Dumbbell PressSession 1 · 3 sets × 8 reps
  3. 03Shoulder PressSession 1 · 3 sets × 8 reps
  4. 04Lateral Raise — Eccentric + Constant TensionSession 1 · 3 sets × (5 + 15 reps)
  5. 05Weighted DipsSession 1 · To failure; sets not specified
  6. 06Triceps Rope PushdownSession 1 · Sets and reps not specified

Workout

Session 2 — Pull

  1. 01Lat Pulldown — Feeder SetsSession 2 · 4 sets × 10 reps
  2. 02Lat Pulldown — Failure + Drop SetSession 2 · 1 set × (10 + 5 reps)
  3. 03Chest-Supported RowSession 2 · 3 sets × 10–12 reps
  4. 04Dumbbell PulloverSession 2 · 2 sets × 10–12 reps
  5. 05Face Pull or Reverse Pec DeckSession 2 · 3 sets × 12–15 reps
  6. 06EZ-Bar CurlSession 2 · 3 sets × 6–8 reps
  7. 07Preacher CurlSession 2 · 2 sets × 10–12 reps

Workout

Session 3 — Legs

  1. 01SquatSession 3 · 1 set × 2–4 reps
  2. 02Pause SquatSession 3 · 2 sets × 5 reps
  3. 03Romanian DeadliftSession 3 · 3 sets × 8–10 reps
  4. 04Walking LungeSession 3 · 2 sets × 10 reps
  5. 05Seated Leg CurlSession 3 · 3 sets × 10–12 reps
  6. 06Toe Press Calf RaiseSession 3 · 4 sets × 10–12 reps
  7. 07Weighted CrunchSession 3 · 3 sets × 10–12 reps

Workout

Session 4 — Upper

  1. 01Pull-UpsSession 4 · 2 sets × 8–10 reps; source also notes 6–8
  2. 02Close-Grip Incline PressSession 4 · 3 sets × 8–10 reps
  3. 03Kroc RowSession 4 · 3 sets × 10–12 reps
  4. 04Lateral Raise — Eccentric + Constant TensionSession 4 · 3 sets × (5 + 15 reps)
  5. 05Cross-Body CurlSession 4 · 3 sets × 10–12 reps
  6. 06Triceps PushdownSession 4 · 3 sets × 10–12 reps

Workout

Session 5 — Lower

  1. 01DeadliftSession 5 · 1 set × 5 reps
  2. 02Stiff-Leg DeadliftSession 5 · 2 sets × 8 reps
  3. 03Leg PressSession 5 · 4 sets × 10–12 reps
  4. 04Hip ThrustSession 5 · 3 sets × 8–10 reps
  5. 05Leg Extension — Slow EccentricSession 5 · 3 sets × 8–10 reps
  6. 06Seated Calf RaiseSession 5 · 4 sets × 15–20 reps
  7. 07Leg RaiseSession 5 · 3 sets × 10–20 reps
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