PLOPL

Embark on a transformative 12-week journey with PLOPL, a dynamic program designed for those ready to elevate their strength and conditioning. Committing to five days a week, you'll engage in a balanced mix of lower and upper body workouts, focusing on compound movements and targeted exercises to sculpt and define your physique. With a comprehensive approach that includes everything from goblet squats to chin-ups, this program ensures you build muscle while enhancing endurance. Get ready to push your limits and achieve the results you've always wanted!

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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

Warm up with stretching and low weight reps 

Goblet Squat

Nordic Curl

Leg Extension

Standing Calf Raise

Squat (Barbell)

Hip Thrust (Barbell)

Hyperextension

Lower

Warm up and stretch, warm up with low weight reps

Standing Pullover (Cable)

Chin-Up (Weighted)

Tricep Pushdown (Cable)

Barbell Row

Shrug (Dumbbell)

Dumbbell Bench Pullover

Face Pull

Bicep Curl (EZ Bar)

Day 4 pull

Single Leg Hip Thrust

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Abs Crunch (Weighted)

Day 5 lower

25 minutes cardio followed by mobility, stretch and light workout

Suitcase Carry

Hanging Toes To Bar

Copenhagen Plank

Lying Rear Lateral Raise

Shoulder Press (Plate Loaded)

Russian Twist (Dumbbell)

Other / cardio

Warm up performing the exercise with light weight

Single Arm Tricep Extension (Cable)

Reverse Bicep Curl (EZ Bar)

Dip (Weighted)

Push Up

Incline Bench Press (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Chest Fly (Cable)

Push 

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