PRECISION PPL

The training program is designed to help you build muscle and strength using a structured Push Pull Leg split. It is best suited for intermediate lifters with basing lifting experience. This program uses progressive overload and balanced weekly volume to ensure steady progress while managing fatigue making it effective and sustainable overtime.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Tricep Dip (Bodyweight)

Push A

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Shrug (Barbell)

Pull A

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Hanging Leg Raise

Side Crunch (Cable)

Legs A

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bench Press (Paused)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

JM Press

Push B

Lat Pulldown (Single Arm)

Seated Row (Cable)

Dumbbell Row

Rear Delt Fly (Machine)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Pull B

Leg Press

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Seated Calf Raise

Legs B

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