PPLPP DR. (1)

**Pull - Push off Pull - Push - Leg** is an 8-week training program designed to build strength and muscle through a structured split routine. With a commitment of 5 days per week, this program combines pull, push, and leg workouts to ensure balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a variety of exercises tailored for beginners to intermediates, utilizing full gym equipment. Get ready to elevate your fitness game and achieve your strength goals with this comprehensive and effective training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Curl

Leg Extension

Hip Adductor (Machine)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push 1

Seated Shoulder Press (Dumbbell)

Dip (Weighted)

Push 2

Bent Over Row (Barbell)

V-Bar Lat Pulldown

Seated Row (Cable)

Reverse Pec Deck

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Pull 1 DELOAD(%60 Ağırlık düş)

Push 1 DELOAD(%60 Ağırlık düş)

Legs DELOAD(%60 Ağırlık düş)

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Dumbbell)

Lat Pulldown

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Pull 2 DELOAD(%60 Ağırlık düş)

Push 2 DELOAD(%60 Ağırlık düş)

Pull 1

Pull 2

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