Ultimate PPL Tweaked

This program is designed around hypertrophy in a gym with limited equipment.

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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

Week 13

Leg Curl

Squat (Paused)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Cable Crunch

Leg Day

Bench Press (Barbell)

Larsen Press (Barbell)

Arnold Press

Cable Crossover

Cross Body Cable Y Raise

Tricep Pushdown (Cable)

N1 Style Cross Body Tricep Extension

Push Day

Pull-Up (Weighted)

Chest Supported Row (Machine)

Dumbbell Bench Pullover

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Pull Day

Deadlift (Barbell)

Lunge (Dumbbell)

Leg Extension

Hanging Leg Raise

 Leg Day 2

Bench Press (Close Grip)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Front Raise

Narrow Push Up

Push Day 2

Pull-Up (Bodyweight)

Kroc Row

Shrug (Dumbbell)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Pull Day 2

Squat (Barbell)

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Tricep Kickback

Rear Delt Fly (Cable)

Hammer Curl

Bulgarian Split Squat (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Shrug (Barbell)

Preacher Curl (Dumbbell)

Front Squat (Barbell)

Incline Bench Press (Dumbbell)

Dumbbell Row

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