Unlock your strength potential with this comprehensive 18-week PPL (Push, Pull, Legs) program, designed for dedicated lifters looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a balanced mix of barbell, machine, and cable exercises targeting major muscle groups, including chest, back, shoulders, and arms. Each session is carefully structured with progressive reps and sets to maximize your gains and keep you motivated. Elevate your training and achieve the results you've been striving for!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

JM Press (Smith Machine)

Tricep Extension (Cable)

Lat Pulldown

T-Bar Row

Reverse Pec Deck

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Shrug (Dumbbell)

Standing Calf Raise

Leg Extension

Leg Press

Hamstring Curl

Stiff Leg Deadlift

Hip Adductor (Machine)

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