No Bullshit PPL

Deliver max muscle retention/growth + fat loss in under 2 hours/week of lifting — for busy lifters who refuse 5-day bro-splits, endless accessories, or cardio marathons.
3 days. 3 sets. Done.
Zero fluff. Pure results.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Once max reps reached for all 3 sets, increase weight for deadlift by 10 lb, others by 5 lb

Deadlift (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Bicep Curl (Barbell)

Wednesday - Pull

Cardio

Tuesday - Rest/Light Cardio

Once max reps reached for all 3 sets, increase weight for smith by 10 lb, others by 5 lb

Incline Bench Press (Smith Machine)

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Monday - Push

Thursday - Rest/Light Cardio

Once max reps reached for all 3 sets, increase weight for squat by 10 lb, others by 5 lb

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