PPL basics

Simple Pull, Push, Legs
Power and Hypertrophy

Make sure to do a good warm-up before starting each training.

Workout 3 days, rest 1 day, workout 3 days, rest 1 day, etc.
Add an extra rest day when needed.

Pull before push so there is some ease on the back between pull and leg days.

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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Skull Crusher

V-Handle Tricep Pushdown (Cable)

Push 1

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Bayesian Curl

Hammer Curl

Pull 1

Deadlift (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Standing Calf Raise

Legs 1

Pull-Up (Weighted)

Single Arm Row (Dumbbell)

Y T W's (Incline Bench)

Spider Curl

Seated Dumbbell Curl

Pull 2

Incline Bench Press (Barbell)

Decline Cable Press

Chest Fly (Cable)

Military Press (Barbell)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Extension (Machine)

Push 2

Squat (Paused)

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Calf Raise (Bodyweight)

0 reviews for PPL basics