Unleash your strength with the PPLUL - JD program, a comprehensive 10-week training plan designed for serious lifters. Comprising five days of focused workouts each week, this program combines Push, Pull, and Leg routines to maximize muscle growth and enhance overall fitness. Expect a balanced mix of dumbbell, cable, and barbell exercises that target all major muscle groups, ensuring you build strength and definition effectively. Get ready to elevate your training and achieve your fitness goals with structured intensity and purpose!

PPLUL - JD

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Push

Lat Pulldown

Seated Row (Cable)

Bent Over Row (Barbell)

Standing Pullover (Cable)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Pull

Hack Squat

Squat (Paused)

Romanian Deadlift (Barbell)

Leg Curl

Leg Press

Standing Calf Raise

Legs

Wide Grip Lat Pulldown

Seated Military Press (Smith Machine)

Chest Press (Machine)

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Chest Fly (Cable)

Upper

Lying Leg Curl

Leg Extension

Seated Calf Raise

Hanging Leg Raise

Lower

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