UP X PPL

Unlock your strength with the UP X PPL program, an 8-week journey designed for those ready to elevate their training. This program combines upper and lower body splits with a focus on progressive overload, ensuring you build muscle and increase strength effectively. Commit to 5 days a week of targeted workouts that challenge your limits and keep you engaged. Whether you're a beginner or seasoned lifter, UP X PPL will help you achieve your fitness goals with structured intensity and purpose.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Seated Overhead Press (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown

Seated Close Grip Row

Dip (Weighted)

Preacher Curl (EZ Bar)

Single Arm Tricep Extension (Cable)

Abs Crunch (Machine)

UPPER

Hip Adductor (Machine)

Squat (Barbell)

Single-Leg Leg Curl

Leg Extension

Hip Abductor (Machine)

Calf Raise (Machine)

LOWER

Deadlift (Barbell)

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Reverse Pec Deck

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

PULL

Bench Press (Barbell)

Seated Military Press (Smith Machine)

Pec Deck (Machine)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

PUSH

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Lying Leg Curl

LEGS

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