Unlock your strength potential with the PPL/UL program, a dynamic 3-week workout designed for serious lifters. Training five days a week, you'll alternate between push, pull, and leg days, focusing on compound and isolation exercises to maximize muscle growth and strength. Each session is crafted to challenge your limits, utilizing a full gym setup to ensure you have the tools you need for success. Get ready to elevate your fitness game and achieve your goals with this structured and effective training plan!

PPL/UL

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push 1

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Cable)

Bent Over Row (Barbell)

Face Pull

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Kitty Curls

Pull 1

Squat (Barbell)

Calf Raise (Leg Press)

Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Abs Crunch (Weighted)

Leg 1

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Shrug (Dumbbell)

Lateral Raise (Machine)

Upper 1

Deadlift (Barbell)

Lunge (Dumbbell)

Seated Hamstring Curl

Hip Adductor (Machine)

Lower 1

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