Program Description
PPLUL Workout Plan – Grow Big, Train Smart The Push–Pull–Legs–Upper–Lower (PPLUL) plan is designed to maximize muscle growth, strength, and aesthetics while keeping workouts efficient (60–70 minutes). The structure balances heavy compounds with smart isolation work so you can build size, power, and symmetry without overtraining. Push Days hit chest, shoulders, and triceps with pressing variations for a fuller upper body. Pull Days focus on back width, thickness, and biceps, giving you that V-taper look. Leg Days strengthen quads, hamstrings, glutes, and calves—the foundation of real strength. Upper Days bring balance between push and pull, tightening weak spots. Lower + Shoulders ensures your legs grow while shoulders stay broad and round. The plan runs in 2-week rotations, with small grip/angle changes to avoid plateaus and keep muscles challenged. Objectives Muscle Growth (Hypertrophy): Prioritize 6–12 reps with progressive overload. Strength Foundation: Compounds like bench, squats, rows, and deadlifts keep you strong. Balanced Physique: Equal attention to chest, back, shoulders, arms, and legs. Time Efficient: Every session fits in 60–70 min without junk volume. Motivation: Designed so every week you see progress in size, lifts, and endurance. General Instructions Warm-up: 5–10 min cardio + dynamic stretches before lifting. Rest Times: Compounds = 90 sec, Isolations = 45–60 sec. Failure Sets: Push the last set of each exercise close to failure. Drop Sets & Supersets: Use occasionally for isolation moves (curls, raises, pushdowns). Progressive Overload: Add 2.5–5 kg or 1–2 extra reps each week. Form > Ego: Quality reps build muscle; sloppy reps build injuries. Recovery: 7–8 hrs of sleep, stay hydrated, and fuel with protein-rich meals. Mindset: Consistency beats intensity—show up, push hard, grow steady. 💡This plan is about more than muscles—it’s about discipline, confidence, and proving to yourself that you can grow stronger every single week. Stick to it, and soon you won’t just lift weights, you’ll move through life with power.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout70 minutes
- CreatedAug 23, 2025 01:40
- Last EditedAug 23, 2025 03:06