PPL Strength and Growth
Blueprint

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

✅ Use Lighter Weights – Focus on muscle fatigue, not max strength.


Bench Press (Barbell)

Incline Bench Press (Dumbbell)

High-Low Cable Press

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Extension (Machine)

Tricep Pushdown (Cable)

Push Day 

Wide Grip Lat Pulldown

Single Arm High Row (Cable)

Seated Row (Cable)

Chest Supported Row (Machine)

Pullover (Dumbbell)

Bayesian Curl

Hammer Curl (Cable)

Pull day

Chest Fly (Machine)

Incline Bench Press (Smith Machine)

Seated Dip (Machine)

Bent Over Row (Barbell)

Straight Arm Pulldown

Chest, Back

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Standing Calf Raise

Walking Lunge (Dumbbell)

Lower Body Workout (Strength 

Seated Military Press (Smith Machine)

One Arm Lateral Raise (Cable)

Incline Curl (Dumbbell)

Hammer Curl

Overhead Tricep Extension (Cable)

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