PPLxU/L

This training plan is built for anyone serious about building real muscle, gaining strength, and staying consistent, without sacrificing recovery or burning out.

My program uses a proven Push/Pull/Legs + Upper/Lower split, spread over 5 training days with 2 rest days each week. This structure combines the best of both worlds: the high volume and intensity needed to stimulate muscle growth, plus the frequency and smart recovery that keep you progressing week after week.

What makes this program different?
✅ Balanced Volume & Intensity: Each session is designed to challenge you — but not crush you.
✅ Optimal Frequency: Every major muscle group gets trained twice per week for maximum hypertrophy.
✅ Built-In Recovery: Strategic rest days ensure your body rebuilds stronger, not just more tired.
✅ Sustainable & Effective: No random workouts, every rep, set, and session has a purpose.
✅Easy to progressive overload every week with the best exercise and the most stable one.

Whether you’re looking to break a plateau, take your physique to the next level, or just follow a plan that works, this program delivers results when you put in the work.

Train smart. Grow strong. Recover well. Repeat.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Low To High Fly

Lateral Raise (Cable)

Chest Press (Machine)

Shoulder Press (Machine)

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Push (chest,triceps,shoulders)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Reverse Pec Deck

Preacher Curl

Hammer Curl (Dumbbell)

Upper 

Cardio

Rest 

Rest/cardio

Standing Calf Raise

Leg Extension

Leg Press

Hamstring Curl

Stiff Leg Deadlift

Hip Abductor (Machine)

Hip Adductor (Machine)

Lower

Legs

Wide Grip Lat Pulldown

T-Bar Row

Seated Dumbbell Curl

Hammer Curl (Cable)

Pull (back,biceps,rear delt)

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