Herbs Custom PPLUL SPLIT

Created using a blend of other programs targeting exercises that work best for me and exercises I have slacked on.

2x 30 minute ab workouts per week on rest days. PPL, Rest. UL, Rest.

Will be doing approx 2-3 minutes rest between large compound movements. 1-1.45 minutes rest between smaller isolation movements.

10,000 steps per day. 

Will be trying on a calorie defecit. Trying for 1 gram of protein per lb of bodyweight. 1 gallon of water per day. Supplements - Creatine, Omega 3, Multi Vitamens, Electrolytes and Protein Powder as required.

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Week 1

Week 2

Week 3

Week 4

Week 5

Decline Bench Press (Barbell)

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

One Arm Cable Lateral Raise, Lean In, Cable Behind Back

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push

Lateral Pull Down, Mid Twisted Grip

Seated Row (Cable)

Seated Row (Machine)

Lateral Pullover, Rope 

Shrug (Barbell)

Rear Delt Fly (Cable)

Bicep Curl, Cable, Bench Out In Front

Concentration Curl

Pull

Hack Squat

Leg Extension

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Lying Leg Curl

Calf Raise Smith Machine

Seated Calf Raise

Legs

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Decline Push Up

Body Weight Row On Barbell

Narrow Push Up

Upper (Bodyweight)

Bulgarian Split Squat (Dumbbell)

Deadlift (Barbell)

Leg Curl Machine (Not Lying)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Lower

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