PPLULA

Unleash your strength with the PPLULA program, a comprehensive 8-week journey designed for dedicated lifters. This six-day-a-week regimen combines push, pull, and leg workouts, focusing on compound movements and targeted isolation exercises to maximize muscle growth and endurance. With a mix of barbell, cable, and bodyweight exercises, you'll build a balanced physique while honing your technique. Get ready to elevate your training and achieve your fitness goals with a structured plan that keeps you motivated and accountable!

PPLULA  an 8-week workout program designed to maximize your strength and muscle gains through a PPL split mixed with an UL split plus an extra arm day. With 48 training sessions, this program focuses on compound and isolation movements, ensuring a balanced approach to building muscle across all major muscle groups. Each workout is meticulously crafted, featuring a variety of exercises such as the bench press, squats, and deadlifts, paired with targeted accessory work to enhance your overall performance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Larsen Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Single Arm Overhead Tricep Extension

Push

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Single Arm Row (Cable)

Bayesian Curl

Hammer Curl (Cable)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Decline Crunch

Legs

Incline Bench Press (Barbell)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Face Away Cable Curl

Upper

Deadlift (Barbell)

Front Squat (Barbell)

Reverse Lunge (Dumbbell)

Lying Leg Raise

Lower

Lying Tricep Extension (Barbell)

Preacher Curl (Dumbbell)

Arms

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