Unleash your potential with the PPLPP HIGH INTENSITY program, a dynamic 12-week journey designed for serious lifters. This 5-day split focuses on a push/pull/legs structure, maximizing muscle growth and strength through high-intensity workouts. Each session incorporates a variety of exercises, including bench presses and cable rows, ensuring a comprehensive approach to building your physique. Get ready to challenge yourself and achieve impressive results!

PPLPP HIGH INTENSITY

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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

Pec Deck (Machine)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Seated Dip (Machine)

Lateral Raise (Dumbbell)

Seated Wide-Grip Row (Cable)

Single Arm Iso Row

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Reverse Pec Deck

Incline Curl (Dumbbell)

Preacher Curl (Dumbbell)

Leg Extension

Hack Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Straight Leg Calf Raise

Calf Raise (Leg Press)

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