Elevate your training with the PPLxUL program, a comprehensive 8-week journey designed to sculpt your physique through a balanced Push, Pull, and Legs split. Committing just 5 days a week, you'll engage in targeted exercises like the Incline Bench Press and Barbell Row, ensuring every muscle group gets the attention it deserves. This program is perfect for those ready to push their limits and achieve measurable results, all while utilizing a full gym setup. Get ready to transform your strength and redefine your fitness goals!

Designed for strength building and aesthetics. Easy to follow workouts allow for anyone to try it out.

PPLxUL

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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)

Hammer Chest Press

Cable Fly (Low To High)

JM Press

Single Arm Tricep Extension (Cable)

Shrug (Dumbbell)

Push

Barbell Row

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Lat Pullover

Kelso Shrug

Seated Dumbbell Curl

Reverse Cable Curl

Pull

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Legs 

Chest Fly (Cable)

Pull-Up (Weighted)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Upper

HEEL ELEVATED SQUATS

Romanian Deadlift (Dumbbell)

Hip Thrust (Machine)

Hip Adductor (Machine)

Lower

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Cable Fly (High To Low)

Seated Shoulder Press (Dumbbell)

Tricep Dip (Bodyweight)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Single Arm Row (Cable)

Hammer Curl (Cable)

Preacher Curl (EZ Bar)

Rear Delt Fly (Dumbbell)

Hack Squat

Hamstring Curl

Legs

Lat Pulldown (Neutral Grip)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Face Pull

Front Raise

Wide Grip Pull-Up

Dip (Weighted)

Calf Raise (Leg Press)

Leg Press

Arnold Press

Upright Row (Barbell)

Tricep Rope Push Down (Cable)

Push 

T-Bar Row

Rear Delt Fly (Cable)

Bayesian Curl

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Reverse Bicep Curl (EZ Bar)

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