Jacob O. - PPL/UL

Unlock your strength potential with Jacob O.'s 18-week PPL/UL program, designed for those ready to elevate their training. This structured 5-day routine alternates between push, pull, and upper/lower workouts, ensuring balanced muscle development and optimal recovery. Each session is crafted to challenge your limits, boost your performance, and enhance your physique. Commit to this program, and watch as you transform your strength and conditioning over the next 18 weeks!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Machine)

Behind-the-Neck Press (Barbell)

JM Press (Smith Machine)

Push

Wide Grip Lat Pulldown

Reverse Pec Deck

Seated Dumbbell Curl

Single Arm Row (Cable)

Hammer Curl (Cable)

Pull

Standing Calf Raise

Leg Extension

Leg Press

Hamstring Curl

Stiff Leg Deadlift

Abs Crunch (Machine)

Hip Adductor (Machine)

Wrist Curls

Legs

Preacher Curl (EZ Bar)

Bench Press (Barbell)

Hammer Curl (Dumbbell)

Upper

Lower

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