Ppl x ul

**PPL x UL** is a comprehensive 4-week training program designed to elevate your strength and sculpt your physique through a balanced blend of push, pull, and leg workouts. With 20 sessions spread across the month, each workout lasts approximately 90 minutes and targets all major muscle groups, utilizing a full gym setup. This program caters to all fitness levels, from beginners to advanced lifters, ensuring everyone can progress at their own pace while focusing on muscle building and powerlifting techniques. Get ready to transform your body and enhance your lifting performance!

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Standing Calf Raise

Stiff Leg Deadlift

Leg Extension

Leg Curl

Hip Adductor (Machine)

Lying Leg Curl

Abs Crunch (Machine)

Legs

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Incline Bench Press (Smith Machine)

JM Press (Smith Machine)

Bench Press (Barbell)

Bench Press (Paused)

Seated Shoulder Press (Dumbbell)

Push

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

T-Bar Row

Preacher Curl (Dumbbell)

Shrug (Dumbbell)

Hammer Curl (Dumbbell)

Reverse Pec Deck

Pull

Upper

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