PPL/UL Chest 3x

Unlock your strength with the PPL/UL Chest 3x program, a comprehensive 16-week training plan designed for dedicated lifters. Committing to five days a week, you'll alternate between push, pull, and leg workouts, focusing on building a powerful chest while enhancing overall muscle balance. Each session combines targeted exercises like the Incline Bench Press and Pec Deck, ensuring you maximize your gains with a mix of machines and free weights. Get ready to elevate your performance and sculpt your physique!

This program hits every muscle group 2x a week, prioritizing chest for bigger growth. Taking each set to the rep range of 5-9, pushing that last rep to failure for maximum hypertrophy.

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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

Leg Curl

Leg Extension

Hack Squat

Stiff Leg Deadlift

Hip Abductor (Machine)

Calf Raise (Machine)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Leg Day/Chest

Preacher Curl (Barbell)

Hammer Curl (Cable)

Wide Grip Lat Pulldown

T-Bar Row

Single Arm Iso Row

Reverse Pec Deck

Pull day

Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Shoulder Press (Plate Loaded)

Single Arm Pushdown

JM Press

Push Day

Single Arm Row (Cable)

Single Arm Tricep Extension (Cable)

Upper

Lower

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