Salvin PPL

Unleash your strength with the Salvin PPL program, an 18-week journey designed for serious lifters. This 6-day-per-week plan focuses on a balanced Push-Pull-Legs split, ensuring comprehensive muscle engagement and growth. Each workout is meticulously crafted with a variety of exercises, including weighted pull-ups and bench presses, to challenge your limits and maximize gains. Perfect for those with a garage gym setup, this program will empower you to build strength and sculpt your physique like never before. Get ready to transform your training!

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Week 18

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Dumbbell)

Pull-Up (Weighted)

Rear Delt Fly (Dumbbell)

JM Press

Tricep Extension (Barbell)

Skull Crusher (Dumbbell)

Wrist Curls

Pull A

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Fly Press (Dumbbell)

AD Press

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Spider Curl

Neck Extension

Push A

Rack Pull (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Platz Squat

Leg Extension

Hanging Leg Raise

Legs A

Chin-Up (Weighted)

Barbell Row

Power Shrug

Face Pull

Seated Overhead Extension (EZ Bar)

Pull B

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Lu Raise

Hammer Curl (Dumbbell)

Push B

Box Jump

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Decline Sit Up (Weighted)

Neck Flexion

Leg B

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