Unleash your strength with the PPLTL (Push Pull Legs Torso Limbs) program, a comprehensive 18-week training plan designed for serious lifters. Committing to five days a week, you'll target every muscle group through a balanced mix of compound and isolation exercises, ensuring optimal growth and recovery. This program incorporates a variety of equipment, making it suitable for any full gym setup. Get ready to elevate your performance and sculpt your physique with a structured approach that keeps you motivated and progressing every step of the way.

PPLTL (Push Pull Legs Torso Limbs)

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Skull Crusher To Press 

Overhead Tricep Extension (Cable)

Tricep Kickback (Cable)

Abs Crunch (Bodyweight)

Push

Bent Over Row (Barbell)

Seated Row (Cable)

Face Pull

EZ Bar Bicep Curl  (Narrow -> Wide)

Hammer Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Reverse Abs Crunch (Bodyweight)

Pull

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Plank

Legs

Single Arm 3-Way Chest Cable Fly

Cable Row 3-Way 

Delt Raise 3-Way (Dumbbell)

Bicycle Crunch

Torso

Walking Lunge With Squat (Dumbbell)

Rotating Plank

Limbs

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