**ALA GYM PPL** is a comprehensive 6-week workout program designed to sculpt and strengthen your physique through a structured push-pull-legs (PPL) split. With 36 workouts spread across six weeks, each session lasts approximately 60 minutes, focusing on bodybuilding principles to enhance muscle growth and endurance. This program is suitable for both novice and intermediate lifters and requires access to a full gym, ensuring you have the equipment needed to maximize your training potential. Get ready to elevate your fitness journey with a balanced approach that targets all major muscle groups for optimal results!

Also includes forearm and calves.

ALA GYM PPL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Chest Press (Machine)

Chest Fly (Machine)

Shoulder Press (Machine)

Upright Row (Barbell)

Reverse Pec Deck

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Wrist Extension (Dumbbell)

Wrist Curls

T-Bar Row

Deadlift (Barbell)

Pullover (EZ Bar)

Shrug (Band)

Alternating Dumbbell Curl

Hammer Curl (Cable)

Hack Squat

Leg Extension

Leg Curl

Single Leg Calf Raise (Bodyweight)

Cable Crunch

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