THUH BROGRAM! (PPL + Shoulder / Arm Day)

Get ready to transform your physique with THUH BROGRAM! This 12-week program combines a powerful Push-Pull-Legs (PPL) structure with dedicated shoulder and arm days, ensuring balanced muscle development and strength gains. With four training days each week, you'll tackle compound and isolation exercises that challenge your limits and build serious muscle. Equip yourself with a full gym and unleash your potential as you sculpt your upper body and strengthen your legs for a well-rounded physique. Join the movement and elevate your training!

PPL + Shoulders and Arms 
Traditional SQUAT or LEG PRESS NOT INCLUDED (SAFE FOR YOUR KNEES).

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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

Leg day recruiting all major leg muscles whilst collaborating with the posterior chain.

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lunge (Barbell)

Sissy Squat

Standing Calf Raise

Hanging Leg Raise

LEG DAY MOFO!

Bench Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Push Day MOFO!

Deadlift (Barbell)

Wide Grip Lat Pulldown

Landmine Row

Inverted Row

Face Pull

Bicep Curl (Cable)

Pull Day MOFO!

Shoulder and arms focusing on middle and rear delt

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Dip (Weighted)

Shoulder and Arms OOHRAH!

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