Transform your physique with the Connor Janka PPL program, an intense 18-week journey designed for those ready to commit to a 7-day training schedule. This program focuses on a Push-Pull-Legs split, ensuring balanced muscle development and optimal recovery. With a structured approach, you'll build strength, enhance endurance, and sculpt your body like never before. Get ready to push your limits and achieve your fitness goals!

Connor Janka 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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

French Press

Cable Wrist Curls

Cardio

Push

Lat Pulldown (Neutral Grip)

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Bicep Curl (Barbell)

Zoottman Curl

Pull

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Leg Extension

Leg Press

Leg Curl

Calf Raise (Leg Press)

Bike

Legs

Stretching

Bath

Rest, Recover, Stretch

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Incline Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

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