Hypertrophy: PPL-PPL

Push 1 (Chest, Shoulders, Triceps)
Pull 1 (Back, Biceps)
Legs 1 (Quads, Glutes, Abs)
Push 2 (Chest, Shoulders, Triceps)
Pull 2 (Back, Biceps)
Legs 2 (Hamstrings, Glutes, Abs)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Smith Machine)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Pec Deck (Machine)

Reverse Pec Deck

Single Arm Tricep Extension (Cable)

High-To-Low Cable Fly

Shoulder Press (Machine)

Push 1

Lat Pulldown

Preacher Curl (EZ Bar)

Seated Row (Cable)

Incline Curl (Dumbbell)

Kroc Row

Hammer Curl (Dumbbell)

Shrug (Barbell)

Pull-Up (Assisted)

Pull 1

Leg Press

Hip Abductor (Machine)

Leg Extension

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Decline Crunch (Weighted)

Stairmaster

Leg 1

Incline Chest Press (Smith Machine)

Overhead Tricep Extension (Cable)

Chest Press (Machine)

Rear Delt Fly (Cable)

Chest Fly (Cable)

Push 2

Single Arm Iso Row

Pull 2

Romanian Deadlift (Barbell)

Leg Curl

Hip Adductor (Machine)

Lunge (Barbell)

Leg 2

Neck Curl

Glute Kickback (Cable)

Neck Extension

Incline Cable Fly

Stiff Leg Deadlift

Incline Bench Press (Smith Machine)

Tricep Pushdown (Cable)

Seated Row (Machine)

Leg Press (45 Degrees)

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