PUSH PULL LEG 4 DAYS ROTATION

Hitting sets+reps = add weight 5-10%
Plateau for 3-4weeks = deload 5-10% weight and restart cycle
Warmup correctly + massages post training

Transform your physique with this comprehensive 4-week Push-Pull-Legs (PPL) workout program, designed specifically for novice lifters. With 16 sessions over the course of a month, you'll engage in a balanced mix of compound and isolation exercises, targeting every major muscle group for optimal muscle growth and sculpting. Each workout, lasting about 70 minutes, incorporates a variety of movements using full gym equipment, ensuring a dynamic and effective training experience. Get ready to build strength, improve your form, and see real results!

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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

Barbell Row

Seated Row (Cable)

Pull-Up (Weighted)

Face Pull

Cable Crunch

PULL A

Military Press (Barbell)

Bench Press (Close Grip)

Dip (Weighted)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Ab Wheel

PUSH B

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Single-Leg Leg Curl

Standing Calf Raise

Pallof Press

LEG A

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Plank

PUSH A

Sumo Deadlift (Barbell)

High Row

Dumbbell Row

Bicep Curl (EZ Bar)

Decline Crunch

PULL B

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Hanging Leg Raise

LEG B

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