PP 4D

**PP 4D** is an 8-week bodybuilding program designed for novice lifters looking to build strength and muscle across all major muscle groups. With 32 training sessions, each lasting about 90 minutes, this program combines essential compound lifts like the bench press and squats with targeted isolation exercises. You'll gain confidence in the gym while developing a solid foundation in strength training. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Single Arm Overhead Tricep Extension

Bicep Curl (Dumbbell)

Squat (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Standing Calf Raise

Plank

Overhead Press (Dumbbell)

Barbell Row

Lateral Raise (Dumbbell)

Face Pull

Bench Press (Close Grip)

Hammer Curl (Dumbbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Hip Thrust (Band)

Seated Calf Raise

Hanging Leg Raise

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