Vic’s PPL Split

Vic’s PPL Split is a comprehensive 12-week program designed to maximize your strength and muscle gains through a structured push-pull-legs routine. With six training days each week, you'll engage in a variety of exercises, including dumbbell and barbell movements, targeting major muscle groups for balanced development. This program emphasizes high-intensity sets and supersets to challenge your limits and promote growth. Perfect for those ready to elevate their training and achieve serious results in the gym!

to get as strong as possible for novice lifters trying to up their numbers.

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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

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Pendulum Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Back Extension (Weighted)

Shoulder Press (Machine)

Chest Fly (Cable)

Leg Press

Romanian Deadlift (Barbell)

Sumo Deadlift (Barbell)

Step-Up (Weighted)

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Single Arm Row (Cable)

Hammer Curl (Cable)

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