Mir PPL

Transform your physique with the Mir PPL program, a focused 4-week training plan designed for serious lifters. With three sessions per week, you'll engage in a balanced mix of push, pull, and leg exercises that target all major muscle groups using both machines and free weights. Each workout emphasizes progressive overload, ensuring you build strength and muscle effectively. Get ready to elevate your fitness game and achieve your goals with this structured and dynamic approach!

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Week 1

Week 2

Week 3

Week 4

Chest Press (Machine)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

One Arm Lateral Raise (Cable)

Lat Pulldown

Seated Row (Cable)

Reverse Pec Deck

Shrug (Dumbbell)

Front Raise

Hammer Curl (Cable)

Reverse Bicep Curl (EZ Bar)

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Glute Kickback (Cable)

Cable Crunch

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