PPAL 3x10 (Push, Pull, Arms, Legs)

Don’t be fooled, this program lacks transformative qualities. It’s designed for natural lifters who want modest gains. The workout consists of simple 3x10 repetitions across all movements to emphasize double progression. Compound and isolation movements included. Remember to eat well, sleep hard, and enjoy your training!

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Week 18

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Extension (Cable)

Push

Wide Grip Pull-Up

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Pull

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Arms

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Legs

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