PPLNPB

Unlock your strength with the PPLNPB program, a comprehensive 16-week training plan designed to maximize muscle growth and enhance your overall fitness. Committing to five days a week, you’ll engage in a balanced mix of push, pull, and leg workouts, ensuring every muscle group gets the attention it deserves. Each session is packed with targeted exercises like the Barbell Bench Press and Seated Overhead Press, tailored to push your limits and achieve hypertrophy. Equip yourself with the tools to transform your physique and elevate your lifting game!

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Seated Overhead Press (Barbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Face Pull

Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Cable Crunch

push day hypertrophy

Barbell Row

Seated Row (Machine)

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Seated Row (Cable)

Lying Pullover (Cable)

Single Arm Row (Dumbbell)

Bicep Curl (Dumbbell)

Seated Cable Crunch

pull day hypertrophy

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Leg Curl

Hyperextension

Chest Press (Machine)

Incline Chest Press (Machine)

Dip (Bodyweight)

Shoulder Press (Machine)

Lat Pulldown (Neutral Grip)

Squat (Barbell)

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