Andy’s back to the gym, PPL

Get ready to transform your physique with Andy’s Back to the Gym PPL program! Over 16 weeks, you’ll engage in a focused 6-day split that targets all major muscle groups through effective push, pull, and leg workouts. Each session combines compound and isolation exercises, ensuring balanced strength development and muscle growth. With a mix of dumbbells, barbells, and machines, this program is designed for those ready to push their limits and achieve serious results. Dive in and reclaim your strength today!

I’m getting back into the gym after a decent time off, wanting to take advantage of all the gains I can get (leaving nothing on the table). This push pull legs programme is pretty basic but hits all areas it needs to and is easily scalable. 

Everything is broken down to 3-4 sets per exercise and each set will include somewhere between 8 and 15 reps. Take advantage of this and push it hard, 1 or two reps before failure, if you don’t feel that then increase the weight. This makes it easy to keep track of the progress and to take full advantage of progressive overload. 

The rep range is there so that if you get to the upper end and still have some gas in the tank then increase the load to the point that the lower end of the Teo range is getting much harder to complete, once that weight is in the upper end then increase it yet again. Enjoy!!

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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

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Pec Deck (Machine)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Extension (Cable)

Push Day 1

Lat Pulldown

Standing Pullover (Cable)

Barbell Row

Shrug (Dumbbell)

Reverse Pec Deck

Hammer Curl

Preacher Curl (EZ Bar)

Pull 1

Squat (Paused)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Decline Crunch

Hanging Leg Raise

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Dumbbell Row

Shrug (Barbell)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

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