PPL/Full Body Split

Build muscle, improve strength, and maintain a well-proportioned physique. Focus on consistent progression with a structured plan.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

(SHOULDERS) Seated Dumbbell Shoulder Press

(SHOULDERS) Seated Smith Machine Shoulder Press

(SHOULDERS) Seated Iso Shoulder Press

(TRICEPS) Weighted Bench Dip

Push 01 - Shoulders Focused 

(POSTERIOR CHAIN) Barbell Deadlift

(BACK) Close Grip Cable Row

(BACK) Single Arm Supported Dumbbell Row

(SHOULDERS) Rear Delts Fly

(LATS) Leverage Pulldown

Pull 01 - Thickness Focused

(HAMSTRINGS) Barbell RDL

(GLUTES) Barbell Hip Thrust

(HAMSTRINGS) Seated Hamstring Curl

(LEGS) Pendulum Squat

(CALVES) Seated Calf Machine

Legs 01 - Hamstring Focused

30:15 WORK:REST - X3 FULL ROUNDS - 1 MIN REST AFTER X1 FULL ROUND

(CARDIO) Treadmill

ABS 01

(BACK) Barbell Pendlay Row

(CHEST) Decline Barbell Bench Press

(TOTAL) Barbell Clean And Press

(LEGS) Heel Elevated Barbell Front Squat

Full Body 01

(CHEST) Iso Incline Chest Press

(TRICEPS) Seated EZ Bar Overhead Tricep Extension

(TRICEPS) Close Grip Barbell Bench Press

Push 02 - Chest Focused

(BACK) Barbell Row

(BACK) Supinated Barbell Bent Over Row

(BACK) Close Grip Lat Pulldown

(BICEPS) EZ-Bar Preacher Curl

Pull 02 - BACK AND BI Focused

(LEGS) Leg Seated Leg Extension

(LEGS) Barbell Squat

(LEGS) 45 Degree Leg Press

(LEGS) Heel Elevated Goblet Squat

Legs 02 - Anterior Focused

ABS 02

(BACK) Barbell Deadlift

(BACK) Iso Row (Upper Back Focused)

(SHOULDERS) Standing Landmine Shoulder Press

(BACK) Landmine T Bar Row

Full Body 02

0 reviews for PPL/Full Body Split