Trainer Winny Sample Ppl modified

Unlock your potential with the Trainer Winny Sample PPL program, a comprehensive 12-week journey designed for those ready to elevate their training. Committing to six days a week, you'll engage in a balanced push-pull-legs split that targets every major muscle group through a variety of exercises, including barbell and dumbbell lifts, cable movements, and bodyweight challenges. Each session is structured to optimize strength gains while enhancing muscle definition, ensuring you stay motivated and on track. Get ready to transform your physique and push your limits!

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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

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Leg Curl

Glute Kickback

Standing Calf Raise

Cable Crunch

Leg 1 : Ham and glue focus

Squat (Barbell)

Lunge (Barbell)

Leg 2: Quad Focus

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Hanging Leg Raise

Push 1 chest focused

Overhead Press (Barbell)

Chest Press (Machine)

Pec Deck (Machine)

Push 2: Shoulder focus

Bent Over Row (Barbell)

Seated Row (Cable)

Lat Pulldown

Face Pull

Shrug (Barbell)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Concentration Curl

Back Extension

Pull 2 : Horizontal Pull 

Straight Arm Pulldown

T-Bar Row

Preacher Curl (Barbell)

Hammer Curl

Reverse Pec Deck

Pull 1 : Vertical Pull

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