Modified PLP (Push Legs Pull), Fall 2025

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.

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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

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