PPLA (Push, Pull, Legs, Arms)

Liam R.

Hybrid strength and hypertrophy program for the novice level. This program is designed for lifters who are in between beginner and intermediate status, approximately 6 months in to strength training. Intensity and volume are increased over the beginner level, but are not at the same level as a typical bodybuilder program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Upright Row (Barbell)

Skull Crusher

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Deadlift (Barbell)

Bicep Curl (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Squat (Barbell)

Hip Thrust (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Lying Leg Curl

Standing Calf Raise

Tricep Press

Hammer Curl

Bicep Curl (Dumbbell)

Overhead Extension (Dumbbell)

Concentration Curl

Preacher Curl (Barbell)

1 reviews for PPLA (Push, Pull, Legs, Arms)

Liam R.