Custom PPLUL

Transform your physique with the Custom PPLUL program, a comprehensive 4-week journey designed to sculpt and strengthen your entire body. This intermediate-level routine features 20 workouts per week, focusing on muscle hypertrophy and sculpting through a blend of push, pull, and leg workouts. Each session lasts around 60 minutes, utilizing a full gym setup to maximize your gains. Elevate your training and achieve your fitness goals with this structured and effective program!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dips Between Chairs

Push Day

Seated Row (Cable)

Lat Pulldown

Bent Over Row (Dumbbell)

Bicep Curl (Cable)

Face Pull

Hammer Curl (Dumbbell)

Upright Row (Barbell)

Preacher Curl (Dumbbell)

Pull Day

Tricep Rope Push Down (Cable)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Upper Day

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Calf Raise (Leg Press)

Goblet Squat

Cable Crunch

Ab Wheel

Glute Kickback (Cable)

Legs (and Abs)

Leg Extension

Leg Curl

Standing Calf Raise

Kettlebell Swing

Russian Twist (Dumbbell)

Lower Day

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