PPL/UP

The program's to get buff
(the program is far from perfect and i made only for myself, so i am free for critique from people who actually know about this topic, thank you)

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Push Up

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Push

Plank

Wide Grip Lat Pulldown

Preacher Curl (Dumbbell)

Abs Crunch (Machine)

Upper

Squat (Bodyweight)

Calf Raise (Leg Press)

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Torso Rotation (Mashine)

Legs (Abs)

Squat (Barbell)

Hip Abductor (Machine)

Lower

Pull-Up (Bodyweight)

Reverse Pec Deck

Seated Row (Cable)

Lat Pulldown

Shrug (Dumbbell)

Seated Dumbbell Curl

Hammer Curl (Dumbbell)

Pull

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