Unlock your strength potential with the PPL + Full Body program, a comprehensive 8-week training plan designed for four days a week of targeted workouts. This program expertly combines push, pull, and full-body sessions to maximize muscle growth and enhance overall fitness. Each workout features a variety of exercises, from dumbbell presses to barbell rows, ensuring a balanced approach that challenges all major muscle groups. Get ready to build strength, increase endurance, and transform your physique with a structured routine that fits seamlessly into your lifestyle.

**PPL + Full Body** is an 8-week program designed to maximize your strength and muscle gains through a balanced combination of push, pull, and leg workouts. With 32 sessions spread across the weeks, you'll engage in a variety of exercises targeting all major muscle groups, ensuring comprehensive development. Each workout is structured to challenge you with progressive overload, utilizing both dumbbells and barbells for effective training. Get ready to build strength, improve your physique, and elevate your fitness journey with this dynamic routine!

PPL + Full Body

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Extension (Cable)

Cable Crunch

Push Day

Barbell Row

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Decline Crunch (Weighted)

Pull Day

Leg Extension

Leg Press

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Standing Calf Raise

Legs

Hanging Leg Raise

Incline Bench Press (Barbell)

Squat (Barbell)

Full Body

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