PPL 3 days with ABS

Transform your physique with the PPL 3 Days with ABS program, a focused 8-week training plan designed to maximize your strength and sculpt your core. This program combines push, pull, and leg workouts over three days each week, ensuring balanced muscle development and effective recovery. With targeted ab exercises integrated into your routine, you'll build a strong foundation while enhancing your overall athletic performance. Get ready to commit and see real results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Decline Sit Up (Weighted)

Plank

Lat Pulldown

Barbell Row

Single Arm Iso Row

Face Pull

Hammer Curl (Dumbbell)

Bicep Curl (EZ Bar)

Hanging Leg Raise

Reverse Abs Crunch (Bodyweight)

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise

Bicycle Crunch

Russian Twist (Dumbbell)

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