PPL  MV4

This is an intermediate PPL workout. It has pretty high volume and push and pull days start with a 5x5 to build strength after that we move to 2-3 compound excercises and finish off with iso movements. 
Leg days are lower back friendly. Feel free to add 5x5 squats if you like to add some strength to it.

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Week 12

This leg day is lower back friendly feel free to add a 5x5 squat if you wanna work on it. 

Good Morning

Leg Extension

Leg Press

Hack Squat

Leg Curl

Calf Raise (Machine)

Abs Crunch (Machine)

Leg day

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Seated Row (Machine)

Cable Shrug

Bayesian Curl

Hammer Curl (Cable)

Pull

Military Press (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Cable Crossover

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Push

Pull-Up (Bodyweight)

T-Bar Row

Single Arm High Row (Cable)

Incline Curl (Dumbbell)

Reverse Curl (Barbell)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

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