Fazlifts PPL

Free Push Pull Legs routine for optimal gains. 

Volume recommendations: 

**Beginner**
- 2 to 4 sets per body part per session

**Intermediat**
- 4 to 8 sets per body part per session

**Advanced**
- 3 to 6 sets per body part per session

Split can be whatever you want, as long as it’s equal e.g. push rest pull rest legs rest rest repeat or push pull legs push pull legs rest repeat, not push rest pull rest push rest rests repeat.

Use whatever progression scheme you want e.g. double progression, rep goal, dynamic double progression, etc.

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

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Dip (Weighted)

Cable Crossover

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Straight Leg Calf Raise

High Bar Squat (Barbell)

Good Morning

Leg Press

Lying Leg Curl

Standing Calf Raise

Incline Bench Press (Barbell)

Seated Anterior Delt Press (AD)

Bench Press (Close Grip)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Push

Chin-Up (Assisted)

Chest Supported Row (Machine)

Kelso Shrug

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Cable Crunch

Bent Over Row (Barbell)

Lat Pulldown

Single Arm Iso Row

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

0 reviews for Fazlifts PPL