PPL x U/L x

Build muscle and strength, easy to progressive overload with minimal fatigue

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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

Stretching

Rest day 

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Push

Pull-Up (Weighted)

T-Bar Row

Single Arm Iso Row

Kelso Shrug (chest Supported Row Machine)

Rear Delt Fly (Machine)

Preacher Curl (machine)

Hammer Curl (Dumbbell)

Pull

Pendulum Squat

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Leg Extension

Hamstring Curl

Calf Raise (Leg Press)

Abs Crunch (Machine)

Hanging Leg Raise

Legs

Lower

Lat Pulldown

Upper

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