Condensed three day PPL program

This is a ￼maintenance program condensed to three days a week. Program uses the push, pull and legs format with compound exercises to maximize gains in a short period of time. Users are encouraged to revise this program to incorporate and utilize myo reps as well as super sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Pull-Up (Weighted)

Barbell Row

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

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