JAMAL PPL/UL 5-DAY MEGA MOOSCLE

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.

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Week 1

Week 2

Incline Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Arnold Press

Seated Overhead Press (Barbell)

Tricep Kickback

V-Handle Tricep Pushdown (Cable)

Push Day

Wide Grip Pull-Up

Seated Wide-Grip Row (Cable)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Face Pull

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Pull Day

Squat (Barbell)

Leg Extension

Lunge (Dumbbell)

Leg Press

Seated Calf Raise

Leg Day

Incline Chest Press (Machine)

Pec Deck (Machine)

Barbell Row

Standing Pullover (Cable)

Single Arm Overhead Tricep Extension

Incline Curl (Dumbbell)

Upper

Reverse Pec Deck

Shrug (Dumbbell)

Leg Curl

Romanian Deadlift (Barbell)

Shoulder + Lower

Bench Press (Barbell)

Chest Fly (Dumbbell)

Decline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Pull-Up (Neutral Grip, Bodyweight)

Lat Pulldown (Neutral Grip)

Dumbbell Row

Upright Row (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Machine)

Incline Hammer Curl (Dumbbell)

Chest Press (Machine)

T-Bar Row

Pullover (Dumbbell)

Overhead Tricep Extension (Cable)

Bayesian Curl

Goblet Squat

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