PPL + SHARMS

Unlock your strength with the PPL + SHARMS program, a dynamic 4-week journey designed for serious lifters. This 4-day split focuses on Push, Pull, Legs, and specialized arm training to maximize muscle growth and enhance overall performance. Each session is packed with compound and isolation exercises, ensuring you target every muscle group effectively. With a mix of barbell, machine, and bodyweight movements, you’ll build power and definition while keeping your workouts fresh and engaging. Get ready to elevate your training and achieve your fitness goals!

This is an intermediate program that focus on building strength in compounds with a 5/3/1 weekly rep scheme. This program runs for 3 weeks, with week 4 being a deload week. This program is meant to be ran multiple times and can be ran back to back. Additionally accessory movements are added to target all muscles. 

do cardio on rest days

*on week 4 cut intensity in half
Push
Pull
Rest
Legs
Sharms
Rest
Rest

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Back Extension (Weighted)

Leg Extension

Leg Curl

Calf Raise (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs

Bench Press (Barbell)

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

ab curl

Push Day

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Hammer Curl

Bicep Curl (Cable)

Tricep Pushdown (Cable)

SHARMS

Deadlift (Barbell)

Pull-Up (Weighted)

Single Arm Iso Row

Preacher Curl (EZ Bar)

Pec Deck (Machine)

Single Arm Rear Delt Cable Fly

Pull Day

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