PPL/UL by AR

Unleash your potential with the PPL/UL by AR program, a comprehensive 5-day split designed for intermediate lifters. Over the course of one week, you'll engage in targeted workouts focusing on push, pull, and legs, utilizing a full gym setup to maximize muscle growth. Each session combines compound and isolation movements, ensuring balanced development across all major muscle groups. Get ready to elevate your training and achieve your bodybuilding goals with this structured and effective regimen!

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Week 1

Dip (Weighted)

Incline Chest Press (Machine)

Lateral Raise (Cable)

Chest Fly (Machine)

Chest Press (Machine)

Single Arm Tricep Extension (Cable)

Wrist Curls

Push

Pull-Up (Weighted)

Chest Supported Row (Barbell)

Shoulder Press (Machine)

Cable Low Row

Kelso Shrug

Preacher Curl (Machine)

Rear Delt Fly (Machine)

Hammer Curl (Dumbbell)

Wrist Extension (Dumbbell)

Pull

Leg Curl

Platz Squat

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Calf Raise (Leg Press)

Abs Crunch (Machine)

Hanging Leg Raise

Legs

Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Upper

Leg Extension

Calf Raise (Machine)

Abs Crunch (Bodyweight)

Lower

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