8 day PPL no days off

Unleash your potential with the 8 Day PPL No Days Off program! Over 18 weeks, this intense 7-day-a-week regimen targets every muscle group, ensuring you build strength and endurance without skipping a beat. Each workout is meticulously crafted, featuring essential lifts like bench presses and barbell rows, complemented by accessory movements to maximize gains. Perfect for those ready to commit to their fitness journey, this program will push your limits and transform your physique. Get ready to embrace the grind and see results like never before!

To get jacked without having to take days off.

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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

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Standing Calf Raise

Cardio

Bench day

Barbell Row

Upright Row (Cable)

Lying Pullover (Cable)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Back day

Sissy Squat

Squat (Bodyweight)

Sit Up

Quads

Split Squat (Bodyweight)

Pistol Squat

ATG Rotator Cuff

Jefferson Curl

Rehabilitation 

Bench day 2

Back day 2

Romanian Deadlift (Barbell)

Hamstring Curl

Stiff Leg Deadlift

Posterior

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