Modified PLP (Push Legs Pull), Early 2026

Modified PPL split, with legs in the middle (so Push, Legs, Pull, Rest). Intensities, volumes, and rep ranges are sometimes somewhat arbitrary and can definitely be changed according to preference. Slight changes from the fall to compensate for the fact that Crunch Fitness in Chelsea seems to not have a hack squat (and I have been wanting to replace it with leg press anyway)

Specifically performing this program on a cut, in which I will be keeping intensity pretty high (ignore the prescribed intensities, it will mostly be 0-2 RIR). As a result, volumes are pretty low. Will be taking last set of each muscle group to failure.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Curl (Dumbbell)

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Incline Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Seated Lateral Raise

Push 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Abs Crunch (Machine)

Legs 1

Upright Row (Barbell)

Pull-Up (Bodyweight)

Lat Prayer

Chest Supported Row (Machine)

Preacher Curl (EZ Bar)

Single Leg Calf Raise (Weighted)

Pull 1

Bicep Curl (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Upright Row (Cable)

Push 2

Leg Press

Leg Extension

Hip Thrust (Machine)

Seated Hamstring Curl

Cable Crunch

Legs 2

One Arm Lateral Raise (Cable)

Barbell Row

Lat Pulldown

Single Arm Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Calf Raise (Leg Press)

Pull 2

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