Modified PLP (Push Legs Pull), Fall 2025

Embark on a transformative 10-week journey with the Modified PLP (Push Legs Pull) program designed for dedicated lifters. Committing to six days a week, you'll engage in a balanced mix of pushing, leg, and pulling movements, ensuring comprehensive muscle development and strength gains. Each workout is structured to challenge your limits, featuring a variety of exercises like the Barbell Bench Press and Squat, all tailored to maximize your performance. Get ready to elevate your training and achieve your fitness goals with this dynamic program!

Modified PPL split, with legs in the middle (so Push, Legs, Pull, Rest). Intensities, volumes, and rep ranges are sometimes somewhat arbitrary and can definitely be changed according to preference.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Curl (Dumbbell)

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Incline Tricep Extension (Dumbbell)

Skull Crusher (Barbell)

Seated Lateral Raise

Push 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Abs Crunch (Machine)

Legs 1

Upright Row (Barbell)

Pull-Up (Bodyweight)

Lat Prayer

Chest Supported Row (Machine)

Preacher Curl (EZ Bar)

Straight Leg Calf Raise

Pull 1

Bicep Curl (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Upright Row (Cable)

Push 2

Hack Squat

Leg Extension

Hip Thrust (Machine)

Seated Hamstring Curl

Cable Crunch

Legs 2

One Arm Lateral Raise (Cable)

Barbell Row

Lat Pulldown

Single Arm Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Calf Raise (Leg Press)

Pull 2

1 reviews for Modified PLP (Push Legs Pull), Fall 2025