PPL X PP

Unleash your strength with the PPL X PP program, a comprehensive 18-week training plan designed for serious lifters. This 5-day split focuses on pushing, pulling, and legs, ensuring balanced muscle development and maximum gains. Each session combines compound and isolation exercises, such as the Incline Bench Press and Lat Pulldown, targeting key muscle groups for optimal hypertrophy. With a full gym setup, you’ll have everything you need to elevate your performance and transform your physique. Get ready to push your limits and achieve your fitness goals!

This Program Focuses on your upper body training it for 2 x a week

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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

Week 17

Week 18

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Chest Fly (Cable)

Standing Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

JM Press

Single Arm Pushdown

Push Day

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Reverse Pec Deck

Alternating Dumbbell Curl

Pull Day

Squat (Smith Machine)

Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Leg Day

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

JM Press (Smith Machine)

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