Dive into the PPL U/L program, an 18-week journey designed to build strength and muscle through a balanced Push/Pull/Legs and Upper/Lower split. With 5 training days per week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring comprehensive development and recovery. From barbell bench presses to cable crunches, each workout is crafted to challenge your limits while promoting proper form and technique. Equip yourself with the tools for success and transform your physique with this structured, effective program!

PPL U/L

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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

Week 17

Week 18

Incline Bench Press (Barbell)

Cable Crossover Ladders

Wide Grip Pull-Up

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

Lying Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower

Lat Pulldown (Neutral Grip)

T-Bar Row

Neutral Grip Seated Cable Row

Rear Delt Fly (Cable)

Shrug (Machine)

Cable Curl (Ez-Bar)

Preacher Curl (Machine)

Pull 

Bench Press (Barbell)

Shoulder Press (Machine)

Bottom Half Flye (Dumbell)

Tricep Kickback (Cable)

Roman Chair Leg Raise

Push

Leg Press

Seated Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lat Pulldown (Dual Handle)

Bent Over Row (Smith Machine)

Smith Machine Static Lunge W/ Elevated Front Foot

Hyperextension (45 Degree)

Calf Raise (Leg Press)

Abs Crunch (Machine)

Lean Back Lat Pulldown

Cable Row (Dual Handle)

Shrug (Cable)

Hammer Curl (Cable)

Concentration Curl

Pull

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Bottom Half Seated Cable Flye

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Hack Squat

Walking Lunge (Dumbbell)

Legs

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