Ppl-upper lower (optimal split)

Elevate your training with the PPL Upper Lower (Optimal Split) program, designed for serious lifters looking to maximize their gains in just one week. This 6-day split focuses on pushing, pulling, and leg workouts, ensuring balanced muscle development and recovery. Each session is packed with targeted exercises, including machine and free weight movements, to build strength and size in all major muscle groups. Get ready to challenge yourself and achieve your fitness goals with this comprehensive program!

Experience a week of balanced strength training with the PPL Upper Lower (Optimal Split) program. Designed for six days of focused workouts, this program alternates between upper and lower body sessions, maximizing muscle engagement and recovery. Each day features a variety of machine and free weight exercises, targeting all major muscle groups to build strength and enhance endurance. Whether you're a beginner or an experienced lifter, this program will help you achieve your fitness goals efficiently and effectively. Get ready to transform your training routine!

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Week 1

Incline Chest Press (Machine)

Shoulder Press (Machine)

Chest Fly (Machine)

Lateral Raise (Cable)

JM Press

Single Arm Pushdown

Push-Monday 

Pull-Up (Weighted)

TRX Row

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Pull-Tuesday 

Hack Squat

Stiff Leg Deadlift

Leg Extension

Hamstring Curl

Standing Calf Raise

Legs-wensday

Walk

Chest Press (Machine)

Lat Pulldown

T-Bar Row

Preacher Curl (EZ Bar)

Friday-upper

Saturday-lower

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