P

PPL + Upper/Lower

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Gastón LópezBy Gastón López

Push

exercise
Lever Chest Press

5 sets x 5-8 reps

exercise
Lever Seated Fly

3 sets x 10-12 reps

exercise
Seated Shoulder Press

4 sets x 9-11 reps

exercise
Lateral Raise

3 sets x 10-11 reps

exercise
Weighted Tricep Dips

3 sets x 8-10 reps

exercise
Cable Overhead Triceps Extension

4 sets x 10-12 reps

Pull

exercise
Cable Neutral Grip Lat Pulldown (male)

4 sets x 8-10 reps

exercise
Lever Seated Row

3 sets x 8-10 reps

exercise
Barbell Shrug

3 sets x 12 reps

exercise
Dumbbell Incline Biceps Curl

4 sets x 8-12 reps

exercise
Hammer Curl

3 sets x 12-14 reps

exercise
Lever Seated Reverse Fly

3 sets x 15-17 reps

Legs

exercise
Sled Closer Hack Squat

4 sets x 5-8 reps

exercise
Sled 45° Leg Wide Press

4 sets x 8-10 reps

exercise
Lever Leg Extension

3 sets x 8-10 reps

exercise
Lever Lying Leg Curl

4 sets x 8-10 reps

exercise
Cable Kneeling Crunch

3 sets x 8 reps

exercise
Cable Twist

3 sets x 12 reps

Upper

exercise
Lever Incline Chest Press

5 sets x 6-8 reps

exercise
Lever Seated Shoulder Press

4 sets x 5-8 reps

exercise
Cable One Arm Lateral Raise

3 sets x 10-12 reps

exercise
Triceps Pushdown

4 sets x 12-15 reps

exercise
Straight Back Seated Row

4 sets x 8-10 reps

exercise
Cable Wide-Grip Lat Pulldown

3 sets x 6-8 reps

exercise
EZ-bar Biceps Curl

4 sets x 8-10 reps

exercise
Lever Preacher Curl

3 sets x 12 reps

Lower

exercise
Lever Hip Thrust

5 sets x 10-12 reps

exercise
Romanian Deadlift

3 sets x 6-8 reps

exercise
Lever Seated Leg Curl

4 sets x 8 reps

exercise
Lever Leg Extension

3 sets x 9-12 reps

exercise
Cable Kneeling Crunch

3 sets x 8 reps

exercise
Cable Twist

3 sets x NaN-NaN reps

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