Trainer Winny's PPL

The purpose of this program is to built strength and muscle with a program that's effective.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Decline Crunch (Weighted)

Push Day 1 (chest focused)

Pull-Up (Assisted)

Straight Arm Pulldown

Meadow Row

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl

Preacher Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Pull Day 1 (vertical focused)

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Romanian Deadlift (Barbell)

Seated Calf Raise

Leg Day 1 (quad focused)

Barbell Row

Seated Row (Cable)

Lat Pulldown

Hammer Curl (Cable)

Concentration Curl

Face Pull

Pull Day 2 (horizontal)

Cardio

Cardio LISS

Hip Thrust (Machine)

Glute Kickback (Cable)

Good Morning

Seated Hamstring Curl

Leg Press (45 Degrees)

Leg Day 2 (glute focused)

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