Unlock your strength potential with Belroys PPL, an 18-week program designed to maximize your gains through a structured push-pull-legs split. Committing just three days a week, you'll efficiently target all major muscle groups, ensuring balanced development and recovery. This program emphasizes progressive overload and compound movements, making it perfect for lifters of all levels looking to enhance their performance and physique. Get ready to transform your workouts and achieve your fitness goals!

Belroys PPL

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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

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Bicep Curl (Barbell)

Pull

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Assisted)

Skull Crusher (Dumbbell)

Push

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

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