Unlock your strength potential with this comprehensive 16-week 3-Day Push-Pull-Legs (PPL) program. Designed for those ready to commit three days a week, each session targets specific muscle groups to maximize gains and enhance recovery. You'll engage in a variety of exercises, including machine and bodyweight movements, ensuring a balanced approach to building muscle and strength. Perfect for lifters of all levels, this program will help you push your limits and achieve your fitness goals.

3 day a week program split into Push, Pull and Legs, done in the style of Steve Shaw's "Bulldozer" Training. Each set done for as many good reps as possible. Rest 30 seconds between "mini" sets. Add weight once you pass whatever rep goal you chose for the exercise.

https://www.muscleandstrength.com/workouts/bulldozer-training-3-day-workout-split

3-Day PPL

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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

Seated Row (Machine)

Pull-Up (Neutral Grip, Bodyweight)

Reverse Pec Deck

Meadows Curl

Preacher Curl (Machine)

Decline Sit Up (Weighted)

Pull

Low-Incline Dumbbell Press

Dip (Bodyweight)

Overhead Press (Barbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

French Press

Push

Lying Leg Curl

Leg Extension

Stiff Leg Deadlift

Standing Calf Raise

Platz Squat

Hanging Leg Raise

Legs

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