Seven Days a week * PPLHybrid

Experience a transformative 12-week journey with the Seven Days a Week * PPLHybrid program, designed for those ready to commit to daily training. This comprehensive plan combines push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. With a full gym at your disposal, you'll engage in a variety of exercises, from bicep curls to prowler pushes, tailored to challenge your strength and endurance. Embrace the grind and elevate your fitness game every single day!

To improve all the muscle major and minor.
This plan is developed to ensure you work on all essentials muscles for strength and also aesthetics which are visible like forearms, traps, calves, neck.

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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

Bicep Curl (Dumbbell)

Prowler Push

Battle Ropes

Abs Crunch (Machine)

Abs Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Treadmill

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Standing Shoulder Press (Dumbbell)

Face Pull

Dip (Weighted)

Knee Raise (Captain's Chair)

Neck Curl

Elliptical

Lat Pulldown (Close Grip)

Single Leg Deadlift

Bicep Curl (Cable)

Shrug (Dumbbell)

Seated Calf Raise

Glute, Back, Bicep

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Hyperextension

Single Arm Overhead Tricep Extension

Overhead Tricep Extension (Dumbbell)

Skull Crusher (Dumbbell)

Cardio

Legs, Shoulder, Traps

Hip Thrust (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Legs and Shoulder 

Chin-Up (Bodyweight)

Lat Pulldown

T-Bar Row

Reverse Pec Deck

Hammer Curl

Dead Hang

Back and Bicep

Push Up

Incline Bench Press (Dumbbell)

Bench Press (Smith Machine)

Chest Fly (Machine)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Incline Tricep Extension (Dumbbell)

Chest, Triceps, Abs

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