arise PPL

Unlock your potential with the Arise PPL program, an intense 8-week journey designed for those ready to elevate their strength and physique. Training seven days a week, this program combines push, pull, and leg workouts to ensure balanced muscle development and optimal recovery. Each session features a variety of exercises, from dumbbell presses to barbell deadlifts, tailored to challenge your limits and boost your performance. Embrace the grind and watch as you transform your body and mindset!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Raise (Leg Press)

Legs 1

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Machine)

Bayesian Curl

Dumbell Preacher Hammer Curl

Alternating Dumbbell Curl

Pull 1

Lying Leg Curl

Squat (Smith Machine)

Legs 2

Pull-Up (Assisted)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Pull 2

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Dip (Weighted)

Chest Fly (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push 1

Bench Press (Barbell)

Shoulder Press (Machine)

Tricep Kickback

Push 2

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