Tim's Barbell PPL

**Tim's Barbell PPL** is a comprehensive 12-week program designed for dedicated lifters looking to maximize their strength and muscle gains. With 36 sessions spread across three distinct training days—Push, Pull, and Legs—this program focuses on essential barbell movements and bodyweight exercises to build a solid foundation. Each workout is structured to challenge your limits, featuring key lifts like the bench press, deadlift, and squat, ensuring balanced development across all major muscle groups. Get ready to elevate your training and achieve your fitness goals with a systematic approach that keeps you engaged and progressing week after week!

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Bench Press (Close Grip)

Ring Dip

Skull Crusher (Barbell)

Push Day

Deadlift (Barbell)

Chin-Up (Bodyweight)

Bent Over Row (Barbell)

Shrug (Barbell)

Bicep Curl (Barbell)

Pull Day

Squat (Barbell)

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Hip Thrust (Barbell)

Single Leg Calf Raise (Bodyweight)

Leg Day

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