THE TEN HEADED ONE

My RAVANA Upper Lower PPL Program. 👹 
Add Sprinting and Running for that athletic build. 🐉

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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

Squat (Barbell)

Bulgarian Split Squat (Bodyweight)

Leg Extension

Back Extension (Weighted)

Lying Leg Curl

Hanging Leg Raise

Seated Calf Raise

Lower Day

Dip (Weighted)

Abs Crunch (Machine)

Bench Press (Barbell)

Overhead Press (Barbell)

Pullover (Dumbbell)

Tricep Pushdown (Cable)

Push Day

Inverted Row

Chin-Up (Bodyweight)

Rear Delt Fly (Machine)

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Reverse Curl (Barbell)

Pull Day

Jump Squat

Trap Bar Deadlift

Leg Press (45 Degrees)

Step-Up (Weighted)

Standing Calf Raise

Neck Curl

Plank

Leg Day

Deficit Push Up

Pull-Up (Bodyweight)

Clean and Press

Lat Pulldown

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Upper Day

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