PPL (3 day full body)

**PPL (3 Day Full Body)** is a comprehensive 12-week workout program designed to enhance your strength and physique through a structured push-pull-legs split. With 36 sessions, each lasting approximately 50 minutes, this program combines fundamental movements with targeted exercises to build muscle and improve athletic performance. Suitable for novice to intermediate lifters, you'll engage in a variety of exercises using a full gym setup, ensuring a well-rounded approach to your fitness journey. Get ready to push your limits and achieve your goals!

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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 (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Barbell)

Push: chest, shoulders, tricep

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Pull: Back, rear delts, Bicept

Leg Press (45 Degrees)

Lunge (Dumbbell)

Seated Hamstring Curl

Seated Calf Raise

Leg Extension

Decline Crunch

Legs: quads, hammy, glutes, 

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