PPLUL / Push, Pull, Legs, Upper Lower (Alternate)

Unlock your strength with the PPLUL program, a dynamic 10-week training plan that alternates between Push, Pull, Legs, and Upper/Lower workouts. Designed for five days a week, this program incorporates a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. With a mix of compound lifts and isolation movements, you'll build muscle, increase strength, and enhance your overall fitness. Get ready to push your limits and achieve your goals!

Utilize the PPLUL plan in order to work all muscle groups twice per week with adequate rest between workouts. Recommend day 1 starting on Monday and for rest days to be Thursdays and Sundays.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Hollow Hold

Arnold Press

Lying Tricep Extension (Barbell)

Push

Single Arm Iso Row

High Row

Concentration Curl

Reverse Abs Crunch (Bodyweight)

Upright Row (Cable)

Barbell Row

Pull

Single Leg Press

Belt Squat

Back Extension

Standing Calf Raise

Leg Extension

Leg Curl

Legs

Incline Bench Press (Dumbbell)

Incline Fly Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Standing Pullover (Cable)

Bench Press (Wide Grip)

Upper

Hip Abductor (Machine)

Hip Adductor (Machine)

Squat (Barbell)

Seated Calf Raise

Hanging Leg Raise

Glute Kickback

Lower

Hack Squat

Lying Leg Curl

Leg Press (45 Degrees)

1 reviews for PPLUL / Push, Pull, Legs, Upper Lower (Alternate)