High intensity, low-medium volume PPLxUL plan

This program is meant to make you stronger and maximize muscle gain. With five working days and two rest days, you hit each muscle two times a week hard.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Machine)

Shoulder Press (Machine)

JM Press (Smith Machine)

Push

Wide Grip Lat Pulldown

T-Bar Row

Reverse Pec Deck

Seated Dumbbell Curl

Single Arm Row (Cable)

Hammer Curl (Cable)

Pull

Calf Raise (Machine)

Leg Extension

Leg Press

Hamstring Curl

Stiff Leg Deadlift

Hip Adductor (Machine)

Legs

Stair Climber

Rest

Preacher Curl (EZ Bar)

Bench Press (Barbell)

Upper

Squat (Paused)

Seated Hamstring Curl

Hip Abductor (Machine)

Treadmill

Pec Deck (Machine)

Chest Press (Machine)

Seated Dip (Machine)

Kelso Shrug

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