Back and Shoulder focused PPL

This 6-week, 5-day workout program is designed to help build muscle in the shoulders, back, and triceps while keeping workouts around 35 minutes. It is made for beginners to intermediate lifters who want to get stronger and improve how their upper body looks without spending too much time in the gym. The program starts with moderate intensity (RPE 6–7) and gradually increases to harder effort levels (RPE 8–9) so the body can safely get stronger over time. Progressive overload is used by increasing weight or reps each week to keep challenging the muscles. To track progress, the user will test their max pull-ups and their 8-rep max on the dumbbell shoulder press before and after the program.

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Week 1

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Pec Deck (Machine)

Tricep Pushdown (Cable)

Lat Pulldown

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Reverse Wrist Curl (Barbell)

Seated Shoulder Press (Dumbbell)

Hack Squat

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Standing Calf Raise

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

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