PPLUL-Maintain

After completing PPU-UL, with modifications, wanted to continue progress on PPL-UL after initial 8 weeks are done. This program allows me to do that.

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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

Barbell Row

Lat Pulldown

Seated Row (Cable)

Upright Row (Barbell)

Standing Calf Raise

T-Bar Row

Kettlebell Halo

Knee Raise (Captain's Chair)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Skull Crusher

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Hammer Curl

Back Extension

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lunge (Kettlebell)

Lateral Raise (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Overhead Press (Barbell)

Bench Press (Dumbbell)

Chin-Up (Assisted)

Bench Press (Close Grip)

Abs Crunch (Machine)

Hip Abductor (Machine)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Extension

Leg Curl

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

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