Push-Pull-Leg + Core (PPL)

Unlock your strength with the Push-Pull-Leg + Core (PPL) program, a comprehensive 8-week training plan designed for serious lifters. With three focused workout days each week, you'll alternate between push, pull, and leg days, ensuring balanced development across all major muscle groups. Each session incorporates a mix of compound lifts and core exercises, utilizing a full gym setup to maximize your gains. Whether you're looking to build muscle, increase strength, or enhance your overall fitness, this program will keep you motivated and on track to achieve your goals.

3 day push pull leg workout with ab routine on PP days. 5 day, 30 minute cardio. Building strength and cutting weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Do abs. Do 5x5 workouts w/ 75-80% 1RM weights. Do 2-3 accessory workouts / 50-60% 1RM weights.

Side Bend (Dumbbell)

Russian Twist (Dumbbell)

Bench Press (Barbell)

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Chest Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Push Day + Side Abs

Plank

Lying Leg Raise

Single Arm Row (Dumbbell)

Lat Pulldown

Bicep Curl (Cable)

Hammer Curl

Shrug (Dumbbell)

Single Arm Rear Delt Fly (Cable)

Pull Day + Abs

Do 5x5 workouts w/ 75-80% 1RM weights. Do 2-3 accessory workouts / 50-60% 1RM weights.

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