Mike PPL

Michael  F.

Unlock your strength potential with the Mike PPL program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, this push-pull-legs split focuses on building muscle and enhancing overall fitness through a variety of targeted exercises, including tricep pushdowns, incline chest flies, and chin-ups. Each session is crafted to maximize your gains, utilizing a full gym setup to ensure you have the tools needed for success. Get ready to transform your physique and elevate your performance!

Transform your physique with the Mike PPL program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. Committing to six days a week, each 90-minute session will push your limits and sculpt your body using a full gym setup. This program balances push, pull, and leg workouts, ensuring a well-rounded approach to muscle growth and strength. Get ready to elevate your training and achieve the results you've been striving for!

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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

Tricep Pushdown (Cable)

Incline Chest Fly (Cable)

Bench Press (Dumbbell)

Pullover (EZ Bar)

Overhead Press (Barbell)

Seated Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Ab Wheel

Push Up

Face Pull

Chin-Up (Bodyweight)

Dumbbell Row

Bayesian Curl

Upright Row (Barbell)

Lat Pulldown (Single Arm)

Rear Delt Row

Bicep Curl (EZ Bar)

Hamstring Curl

Hyperextension

Stiff Leg Deadlift

Good Morning

Standing Calf Raise

Hip Thrust (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Nordic Curl

Cable Fly (High To Low)

Incline Bench Press (Dumbbell)

Cable Front Raise

Bench Press (Close Grip)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Decline Bench Press (Barbell)

Katana Extension

Pull-Up (Bodyweight)

T-Bar Row

Seated Reverse Cable Fly

Single Arm Row (Cable)

Cable Crunch

Incline Bench Rear Delt Raise

Leg Extension

Belt Squat

Cannonball Squat

Romanian Deadlift (Dumbbell)

Pole Squat

CONSIDER INTENSIFICATION TECHNIQUES STARTING THIS WEEK FOR MAJOR MUSCLE GROUP, CHOOSE ONE PER DAY

CONSIDER ADDING INTENSIFICATION TECHNIQUES THIS WEEK - REST/PAUSE, DROP SETS,  MYO-REPS

1 reviews for Mike PPL

Michael F.