PPL 5 Day Split Bodybuilding Program

This workout program is designed to build hypertrophy (muscle mass)
using my favorite hypertrophy exercises. This will be a push, pull, legs split (PPL) with two rest days after leg day to give your body optimal rest time to recover between sessions. Make sure to use proper form on each exercise and take 1-2 minute rest between sets, make sure you are hydrated and if you feel any pain then stop doing the exercise, check your form and or reduce the weight to see if it helps, otherwise try a different exercise variation that hits a similar muscle group.

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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)

Lying Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Weighted)

Push

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Pull

Squat (Barbell)

Back Extension (Weighted)

Glute Bridge (Dumbbell)

Single Leg Calf Raise (Weighted)

Legs

Overhead Press (Barbell)

Push Up

Tricep Pushdown (Cable)

Bench Jack Knife

Pull-Up (Weighted)

Dumbbell Row

Bicep Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Leg Extension

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