P/P/L/U

This training plan is designed for individuals in a caloric surplus whose primary goal is muscle hypertrophy. It is aimed at people who prioritize upper-body development and find one dedicated leg workout per month sufficient to maintain and stimulate lower-body muscles.

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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

Week 17

Week 18

Lat Pulldown

Face Pull

Bayesian Curl

T-Bar Row

Chest Supported Row (Machine)

Alternating Dumbbell Curl

PULL

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

Cable Crossover

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Decline Crunch (Weighted)

PUSH

Squat (Barbell)

Seated Hamstring Curl

Back Extension (Weighted)

Hip Adductor (Machine)

Leg Extension

Cable Crunch

LEGS 

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Single Arm Row (Dumbbell)

UPPER

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