S-Tier PPLUL

Welcome to a program that doesn't f****ing mess around. 

S-Tier PPLUL is an 18-week Push/Pull/Legs/Upper/Lower split designed for intermediate to advanced lifters who understand that progress comes from consistency, not complexity. This program draws inspiration from Jeff Nippard's evidence-based approach to training while embracing the Tren Twins' philosophy: lift heavy, get f****ing jacked. It's built on two fundamental principles - progressive overload drives adaptation, and technique keeps you injury-free and maximizes results.

Real training happens in the real world. Equipment is occupied, machines break down, and your body has off days. This program is built to adapt with machine alternatives for every movement, free weight substitutions when you need them, pain-free modifications to keep you training consistently, and variety options to match your daily energy and preferences. This isn't about perfection - it's about progression.

Whether you're chasing strength, size, or both, the next 18 weeks will challenge you to become the lifter you're capable of being. Time to get started.

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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 (Dumbbell)

Shoulder Press (Machine)

V-Handle Tricep Pushdown (Cable)

Chest Fly (Machine)

Tricep Kickback

Push

Lat Pulldown

Chest Supported Row (Machine)

Single Arm Row (Cable)

Preacher Curl (EZ Bar)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Pull

Squat (Barbell)

Leg Curl

Leg Extension

Seated Calf Raise

Romanian Deadlift (Barbell)

Legs

Incline Bench Press (Barbell)

T-Bar Row

Skull Crusher (Barbell)

Bayesian Curl

One Arm Lateral Raise (Cable)

Upper

Deadlift (Barbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Machine)

Abs Crunch (Machine)

Lower

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