Bench + PPL

Transform your upper body strength with the 18-week Bench + PPL program, designed for serious lifters ready to push their limits. This intense six-day-a-week routine combines bench press mastery with a comprehensive push, pull, and leg split, ensuring balanced muscle development and explosive gains. Perfect for those looking to enhance their performance and build a powerful physique, this program will keep you engaged and motivated every step of the way. Get ready to elevate your training and achieve your strength goals!

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Week 17

Week 18

Bench Press (Paused)

Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Shoulder Press (Machine)

Push

Preacher Curl (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Machine)

Cable Crunch

Pull

Hip Adductor (Machine)

Calf Raise (Leg Press)

Leg Extension

Back Extension (Weighted)

Lying Leg Curl

Lower

Dip (Weighted)

Tricep Pushdown (Cable)

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