Unlock your strength potential with this condensed three-day Push-Pull-Legs (PPL) program designed for busy lifters. Over the course of 8 weeks, you’ll engage in a balanced routine that targets all major muscle groups, focusing on compound lifts and isolation exercises to maximize muscle growth and strength. With just three training days per week, this program is perfect for those looking to efficiently build muscle while maintaining flexibility in their schedule. Get ready to push your limits and see real results!

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.

Condensed three day PPL program

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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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