This program is designed to maximize hypertrophy through structured Push–Pull–Legs training with intelligent volume, proper recovery, and clear progression. It prioritizes mechanical tension on strength-focused days and targeted muscle activation on hypertrophy-focused days, eliminating redundant exercises and junk volume. The goal is consistent muscle growth, balanced development, and long-term sustainability through disciplined execution rather than random intensity.

SUPRIT'S PPL

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Chest Press (Machine)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Cable Crossover Rear Delt Flt

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Hip Thrust (Machine)

Pendulum Squat

Single Leg Press

Hip Abductor (Machine)

Leg Extension

Leg Curl

Seated Calf Raise

Hack Squat

Lat Pulldown (Close Grip)

Pullover (Machine)

Back Extension

Hammer Curl (Dumbbell)

Pec Deck (Machine)

Chest Fly (Cable)

Low To High Cable Fly

Arnold Press

Tricep Pushdown (Cable)

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