Transform your physique with the Volume PPL program, a comprehensive 12-week journey designed for serious lifters. This 6-day-a-week plan focuses on the Push, Pull, and Legs split, maximizing muscle growth through targeted exercises like dumbbell bench presses, seated shoulder presses, and cable crossovers. Each workout is structured to challenge your limits with progressive intensity, ensuring you build strength and size effectively. Get ready to elevate your training and achieve your fitness goals!

Volume PPL

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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

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Cable Crossover

Push V1 

Split Squat (Smith Machine)

Squat (Paused)

Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Press

Leg Extension

Seated Calf Raise

Legs V1

Incline Bench Press (Dumbbell)

Push V2

Lat Pulldown (Single Arm)

Single Arm High Row (Cable)

Cable Low Row

Chest Supported Row (Dumbbell)

Straight Bar Lat Extension

Lat Pulldown (Close Grip)

Pull 

Pull V

Leg Press

Legs V2

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