PPLPPA- medium volume

Push Pull Legs Push Pull Arms/Delts program.
The goal is to emphasize upper body with additional volume on arms and delts.
Legs are kept on maintenance volume. Perfect for those, who need to bring upper body.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

AD Press (Smith Machine)

Lateral Raise (Cable)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Push- shoulders focus

Hammer Machine Low Row

Lat Pulldown (Neutral Grip)

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Reverse Pec Deck

Pull- back focus

Leg Press

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Hanging Knee Raise

Cable Crunch

Legs- maintenance

Machine Chest Press (Incline)

Machine Chest Press (Flat)

Cable Crossover

Lateral Raise (Dumbbell)

Single Arm Overhead Tricep Extension

Seated Dip (Machine)

Push-chest focus

Single Arm Row (Dumbbell)

Kelso Shrug

Bicep Curl (Dumbbell)

Reverse Fly (Cable)

Y Raise (Dumbbell)

Pull- upper back/ rear delts 

Preacher Curl (Dumbbell)

Incline Dumbbel Curl (Low Bench)

V-Handle Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Lateral Raise (Machine)

Arms/ Side Delts

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