Platinum Standard ￼PPL OG

Embark on a transformative 12-week journey with the Platinum Standard PPL program, designed for serious lifters ready to elevate their training. This 6-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, targeting key muscle groups to maximize strength and hypertrophy. Whether you're aiming to build muscle or refine your physique, this program offers a structured approach to help you achieve your fitness goals. Get ready to push your limits and redefine your standards!

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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

Stiff Leg Deadlift

Squat (Smith Machine)

Seated Calf Raise

Hip Thrust (Barbell)

Decline Sit Up (Weighted)

Bent Leg Raise

Legs A

Calf Raise (Leg Press)

Walking Lunge (Dumbbell)

Leg Extension

Leg Curl

Cable Crunch

Hip Adductor (Machine)

Leg B

Seated Hamstring Curl

Seated Row (Cable)

Pullover (Dumbbell)

Incline Pushdown (Cable)

JM Press (Smith Machine)

Reverse Pec Deck

Russian Twist (Dumbbell)

Pull A

Pull-Up (Neutral Grip, Weighted)

Pull-Up (Weighted)

Kelso Shrug

Seated Overhead Extension (EZ Bar)

Power Shrug

Pull B

Bench Press (Smith Machine)

Standing Behind Neck Shoulder Press (Barbell)

Hammer Curl (Cable)

Fly Press (Dumbbell)

Push A

Incline Bench Press (Barbell)

AD Press (Smith Machine)

Wrist Curls

Push B

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