Unlock your strength potential with the PPUL 4-Day program, a comprehensive 8-week training plan designed for serious lifters. This program focuses on a balanced split, targeting pull and lower body workouts four times a week, ensuring you build muscle and enhance your overall fitness. Each session includes a mix of barbell, dumbbell, and machine exercises, with clear video demonstrations to guide you through every movement. Get ready to challenge yourself and achieve impressive results!

PPUL 4-Day

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Barbell Row

Lateral Raise (Dumbbell)

Single Arm Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Standing Calf Raise

Hanging Leg Raise

Pull

Squat (Barbell)

Deadlift (Barbell)

Lunge (Dumbbell)

Leg Curl

Leg Extension

Leg Raise (Captain's Chair)

Lower

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Bench Press (Close Grip)

Alternating Dumbbell Curl

Cable Crossover

Tricep Rope Push Down (Cable)

Calf Raise (Leg Press)

Abs Crunch (Weighted)

Upper

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Skull Crusher

Hammer Curl

Seated Shoulder Press (Dumbbell)

Incline Curl (Dumbbell)

Chest Fly (Cable)

Push

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