PPL Jeoff

Transform your physique with the PPL Jeoff program, a comprehensive 5-week training regimen designed for serious lifters. This 6-day split focuses on pushing, pulling, and leg movements, ensuring balanced muscle development and strength gains. Each session is packed with targeted exercises like the Bench Press, Lat Pulldown, and more, tailored to challenge your limits and maximize results. Get ready to elevate your training intensity and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Cable Crossover

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Push 1

Lat Pulldown

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl

Pull 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Legs 1

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push 2

Deadlift (Barbell)

Leg Press

Leg Curl

Legs 2

Pull-Up (Bodyweight)

Seated Row (Cable)

Rear Delt Fly (Cable)

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Pull 2

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