PPLUL - (Push, Pull, Legs, Upper, Legs)

Khang T.

Merchant Kale

Unlock your strength potential with the PPLUL program, a comprehensive 8-week training plan designed for serious lifters. This 5-day split focuses on Push, Pull, Legs, Upper, and Legs again, ensuring balanced muscle development and recovery. Each session is packed with targeted exercises, from barbell bench presses to cable rows, pushing you to build muscle and increase endurance. Whether you're looking to bulk up or tone down, this program will keep you motivated and on track to achieve your fitness goals. Get ready to transform your physique and elevate your performance!

PPLUL - This program focuses on the scientific research of getting those f*cking GAINS. 

This program is different from the rest. How you ask? Because we aren’t here to play we’re here to get the job done. 

All you need to know is the program has been developed over a few years and focuses on hitting those key muscle groups two times a week. Ensuring there’s enough rest time to allow them to heal but also enough strain on them too you guessed it MAXIMISE THE GAINS. 


And if you haven’t been to the gym today yet you lazy f*ck. GO GET THOSE GAINS.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Bent Over Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Cable Hammer Curl

Pull

Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Plank

Mountain Climber

Push

Deadlift (Barbell)

Leg Curl

Lying Leg Curl

Front Squat (Barbell)

Leg Extension

Machine Calf Raise

Standing Calf Raise

Flutter Kicks

Abs Crunch (Weighted)

Legs (B)

Squat (Barbell)

Single Leg Exstention

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Hanging Leg Raise

Russian Twists (Medicine Ball)

Legs (A)

Bench Press (Dumbbell)

Bench Press (Close Grip)

Seated Overhead Press (Dumbbell)

Pull-Up (Assisted)

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

EZ Bar Skull Crushers

Upper 

2 reviews for PPLUL - (Push, Pull, Legs, Upper, Legs)

Khang T.

Merchant Kale