Unlock your strength with this comprehensive 12-week program designed for serious lifters! The 4 Days PPL + Arm routine combines push, pull, and leg workouts, focusing on building muscle and enhancing definition, particularly in your arms. With four training days per week, you'll engage in a variety of exercises, including barbell presses, machine rows, and targeted arm work, ensuring balanced development and maximum gains. Equip yourself with a full gym and get ready to transform your physique!

4 days ppl + arm

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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

Incline Bench Press (Barbell)

Pec Deck (Machine)

Chest Press (Machine)

Chest Fly (Cable)

Arnold Press

Front Raise

Push

Pull-Up (Neutral Grip, Weighted)

Meadow Row

Reverse Pec Deck

Pull

Pendulum Squat

Romanian Deadlift (Barbell)

Standing Calf Raise

Seated Calf Raise

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

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