PPLPPLR 16 WEEK DECEMBER 15 - APRIL 5

Transform your physique over 16 weeks with the PPLPPLR program, designed for intermediate lifters ready to sculpt and build muscle. This comprehensive 6-day-a-week routine combines push, pull, and leg workouts, maximizing your gains in just 60 minutes per session. Utilizing a full gym's worth of equipment, you'll challenge your muscles with a variety of exercises that promote strength and definition. Get ready to elevate your training and achieve the body you've always wanted!

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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

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Dip (Weighted)

Abs Crunch (Machine)

push

Pull-Up (Weighted)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Kelso Shrug

Preacher Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

pull

Squat (Barbell)

Leg Extension

Seated Hamstring Curl

Stiff Leg Deadlift

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Machine)

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