H.O Strength Training Program

To build muscle while staying lean, follow a progressive overload strength training program combined with strategic cardio and nutrition. Since you’re using the PPLUL (Push, Pull, Legs, Upper, Lower) split, here’s how you can optimize it for muscle growth and a lean physique:

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Arnold Press

Seated Row (Cable)

Preacher Curl (Barbell)

Skull Crusher (Barbell)

Upper Day (Mix of Push & Pull)

Hip Thrust (Barbell)

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Seated Calf Raise

Lower Day (Glutes, Hamstrings,

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Legs Day (Quads, Hamstrings, G

Deadlift (Barbell)

Bent Over Row (Barbell)

Face Pull

Bayesian Curl

Hammer Curl (Cable)

Pull Day (Back, Biceps)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Push Day (Chest, Shoulders, Tr

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