PPLUL(PRIDE)

The aim of the program is to build enormous strength, and at the same time the figure of a Slavic God. The plan is a typical push pull legs in which we add upper lower to train the whole body 2x a week without wearing yourself out. I recommend training 5 days in a row, i.e. pull push legs upper lower rest rest and recovery (with push pull legs you can sail the order) the plan is for 12 weeks with deload and max rep then we start from the beginning.

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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 (Low Bar)

Pull-Up (Weighted)

Bicep Curl (Barbell)

Monday

Bench Press (Barbell)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Wednesday

Deadlift (Barbell)

Seated Overhead Press (Dumbbell)

Lying Leg Curl

Friday

Max testing

Dumbbell Row

Seated Row (Cable)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Face Pull

Neck Curl

Pull

Military Press (Barbell)

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Push

Leg Extension

Walking Lunge (Dumbbell)

Standing Calf Raise

Suitcase Carry

Wrist Curls

Legs

Chin-Up (Weighted)

Seal Row

Dip (Weighted)

Upper

Romanian Deadlift (Barbell)

Reverse Wrist Curl (Barbell)

Ab Wheel

Lower

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