P.L.O.P.S

Unlock your strength potential with the P.L.O.P.S program, an 8-week journey designed for serious lifters. This four-day weekly plan emphasizes push and leg days, incorporating a mix of barbell, dumbbell, and cable exercises to build muscle and enhance endurance. Each session is strategically crafted to challenge your limits, featuring high-intensity sets and supersets that keep your workouts dynamic and effective. Whether you’re aiming to sculpt your physique or boost your performance, this program provides the structure and motivation you need to achieve your goals. Get ready to elevate your training!

Day 1: Push (chest/triceps)
Day 2: Legs (Legs only)
Optional Cardio
Day 3: Pull (back/bis)
Day 4: Shoulders/Arms

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Decline Sit Up (Weighted)

Push Day

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Romanian Deadlift (Barbell)

Leg Press

Leg Day

Deadlift (Barbell)

Lat Pulldown

Bent Over Row (Barbell)

Face Pull

Rear Delt Fly (Machine)

Single Arm Row (Dumbbell)

Hammer Curl

Pull Day

Seated Shoulder Press (Smith Machine)

Lateral Raise (Cable)

Bicep Curl (Cable)

Chin-Up (Bodyweight)

Tricep Extension (Cable)

Arnold Press

Hanging Leg Raise

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