Prefect PPL Split according to science

**Perfect PPL Split According to Science** is an 18-week program designed for novice lifters seeking to build muscle and sculpt their physique. This structured push-pull-legs (PPL) split focuses on maximizing muscle growth through scientifically-backed exercises, with workouts scheduled for six days each week, averaging 60 minutes per session. You'll utilize a full gym to engage in targeted movements that enhance strength and aesthetics across all major muscle groups. Get ready to transform your body with a plan that combines intensity and variety for optimal results!

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Week 1

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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

Week 17

Week 18

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Chest Fly (Machine)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Push day

Lat Pulldown (Single Arm)

Kroc Row

Shrug (Dumbbell)

Reverse Pec Deck

Bicep Curl (Barbell)

Pull day

Leg Extension

Hamstring Curl

Legs

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