PPLUL (Push, Pull, Legs, Upper, Lower)

Honestly, the purpose of this program is to get big and sculpt your body. I was also tired of this app not having a good PPLUL program so I made my own. The workouts are simple yet effective. Hope y’all make some good gains with this! Enjoy!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Push

Lat Pulldown (Neutral Grip)

T-Bar Row

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull

Squat (Barbell)

Leg Press

Hack Squat

Leg Extension

Leg Curl

Calf Raise (Machine)

Legs

Active rest day

Incline Bench Press (Barbell)

Chest Press (Machine)

Seated Row (Cable)

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Upper

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Lower

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