Daniel’s PPL

Transform your physique with Daniel’s PPL, a comprehensive 4-week program designed to maximize strength and muscle gains through a balanced push-pull-legs split. Train four days a week with a mix of compound and isolation exercises, focusing on key muscle groups each session. With a full gym setup, you’ll engage in effective movements like the Deadlift, Incline Bench Press, and Lat Pulldown, ensuring you build power and definition. Get ready to challenge yourself and see real results!

A comprehensive strength training program designed to maximize muscle growth and build raw strength through progressive overload. Each workout is structured around key compound lifts—bench press, deadlift, squat, and overhead press—calculated as a percentage of your one-rep max. Over the course of five weeks, the program strategically varies rep ranges and intensities, ensuring continuous progress while incorporating essential recovery periods. Ideal for those who want to improve performance and strength systematically.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Preacher Curl (Barbell)

Lat Pulldown

Abs Crunch (Weighted)

Deadlift (Barbell)

Alternating Dumbbell Curl

Bicep Curl (Cable)

Seated Row (Cable)

Preacher Curl (Dumbbell)

Bench Press (Barbell)

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Skull Crusher

Incline Chest Press (Machine)

Squat (Barbell)

Overhead Press (Barbell)

Seated Calf Raise

Arnold Press

Lateral Raise (Dumbbell)

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