Vis Pro
Library
Week 1
Monday
Day 1
Push Day
De Franco Agile 8
IT Band Foam RollEach00:30
Glute Foam RollEach00:30
Adductor Foam RollEach00:30
Rollover into V-Sit10
Fire Hydrant CircleEach10
GroinerAlt20
Double Groiner10
Half-Kneeling Hip Flexor StretchEach3
Warm-up
Barbell Bench Press5 @ 75
Rest01:30
Barbell Bench Press5 @ 105
Rest01:30
Barbell Bench Press5 @ 125
Rest01:30
Bench
4x
Barbell Squat5 @ 145
Rest02:30
OHP
Barbell Overhead Press5 @ 45
Rest01:30
Barbell Overhead Press5 @ 70
Rest01:30
4x
Barbell Romanian Deadlift6 @ 95
Rest02:30
Accessory
3x
Dumbbell Incline Press8 - 10 @ 35
Rest02:00
4x
Weighted Dip6 - 10 @ 25
Rest02:30
3x
Dumbbell Lateral Raise12 - 15 @ 10
Rest01:00
3x
Cable Triceps Pushdown10 - 12 @ 8325
Rest02:00
Tuesday
Day 2
Wednesday
Day 3
Pull Day
De Franco Agile 8
IT Band Foam RollEach00:30
Glute Foam RollEach00:30
Adductor Foam RollEach00:30
Rollover into V-Sit10
Fire Hydrant CircleEach10
GroinerAlt20
Double Groiner10
Half-Kneeling Hip Flexor StretchEach3
Warm-up
Barbell Row5 @ 90
Rest01:30
Barbell Row5 @ 125
Rest01:30
Barbell Row5 @ 150
Rest01:30
Rows
4x
Barbell Row6 @ 165
Rest02:00
Pull Ups
4x
Weighted Pull-Up5 - 8 @ 25
Rest02:00
Face Pulls
3x
Cable Face Pull12 - 15 @ 35
Rest01:30
Curls
3x
EZ-Bar Curl8 - 10 @ 85
Rest02:00
3x
Dumbbell Incline Curl12 @ 30
Rest01:30
Thursday
Day 4
Friday
Day 5
Leg Day
De Franco Agile 8
IT Band Foam RollEach00:30
Glute Foam RollEach00:30
Adductor Foam RollEach00:30
Rollover into V-Sit10
Fire Hydrant CircleEach10
GroinerAlt20
Double Groiner10
Half-Kneeling Hip Flexor StretchEach3
Warm-up
Barbell Squat5 @ 90
Rest01:30
Barbell Squat3 @ 125
Rest01:30
Barbell Squat5 @ 150
Rest01:30
Quad Work
4x
Barbell Squat5 @ 170
Rest02:30
3x
Barbell Front Squat6 @ 150
Rest02:30
Posterior Chain
Barbell Romanian Deadlift5 @ 95
Rest01:30
Barbell Romanian Deadlift5 @ 160
Rest01:30
3x
Barbell Romanian Deadlift8 @ 175
Rest02:30
Accessory
3x
Dumbbell Walking Lunge10 @ 20
Rest02:00
3x
Leg Curl12 - 15 @ 70
Rest02:00
3x
Machine Standing Calf Raise15 - 20 @ 170
Rest02:00
Saturday
Day 6
Sunday
Day 7
Program
3-Day PPL
Thumbnail
Description
Units
Pounds (lbs)
Unspecified
Pounds (lbs)
Kilograms (kg)
Inputs
Group
BW_DIP_ONLY
BW_PULLUP_ONLY
Add Input
Maxes
DEADLIFT_1RM
SQUAT_1RM
BENCH_1RM
OHP_1RM
ROW_1RM
Add Input
Group
CURL_5RM
WEIGHTED_DIP_5RM
WEIGHTED_PULLUP_5RM
Add Input
Biometrics
BODYWEIGHT
Add Input
Add Group
Variables
Add Variable
Vis Pro is currently designed for desktop usage. Please try a device with a larger screen.