Joe Delaney 3 day beginner PPL

Embark on a transformative 12-week journey with Joe Delaney's 3-Day Beginner PPL program, designed specifically for those new to strength training. This program focuses on a balanced Push-Pull-Legs split, ensuring you build strength and muscle effectively while mastering foundational exercises. With three sessions per week, each lasting around 60 minutes, you'll engage in a variety of movements targeting all major muscle groups using standard gym equipment. Get ready to boost your confidence and physique as you progress through this structured and supportive training plan!

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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

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Pec Deck (Machine)

Reverse Pec Deck

Incline Curl (Dumbbell)

Horizontal 

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Hyperextension

Pull-Up (Assisted)

Overhead Press (Machine)

Straight Arm Pulldown

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Vertical 

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