Awsan’s PPLUL 5-days Workout

Introducing the PPLUL workout program: Hit every muscle group twice a week for optimal gains. Gradually increase weights weekly to keep challenging yourself. Here's the breakdown:
Day 1: Push Day
Day 2: Pull Day
Day 3: Leg Day (Quads Focus) + Abs
Day 4: Rest
Day 5: Upper Body
Day 6: Lower Body (Hamstrings Focus) + Abs
Day 7: Rest
Maximize results with this well-rounded 5-day routine. Keep pushing, and success will follow!

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Week 1

Week 2

Week 3

Week 4

Wide Grip Lat Pulldown

Seated Row (Cable)

Single Arm Iso Row

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl

Day 2- Pull Day

Bench Press (Barbell)

Incline Chest Press (Machine)

Cable Crossover

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Seated Dip (Machine)

Overhead Extension (Dumbbell)

Cable Triceps Kickbacks

Day 1- Push Day

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Deadlift (Barbell)

Seated Overhead Press (Barbell)

Upright Row (Barbell)

21s (EZ Bar)

Concentration Curl

Tricep Rope Push Down (Cable)

Lying Tricep Extension (Barbell)

Day 4-Upper Body 

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Lying Leg Curl

Hip Thrust (Barbell)

Seated Calf Raise

Decline Crunch (Weighted)

Leg Pull-In

Plank

Day 5-Lower B (Hamstrings+Abs)

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Russian Twist (Dumbbell)

Day 3-Leg Day(Quads Focus)+Abs

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