PPL 5X/Week

The training program is suitable for those with prior training experience.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Underhand Lat Pulldown

Incline dumbell row

Reverse Pec Deck

Incline Curl (Dumbbell)

Hammer Preacher Curl (Dumbell)

Pull A

Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Press

Standing Calf Raise

Abs Crunch (Weighted)

Legs A

Pull-Up (Weighted)

Chest Supported Row (Machine)

Rear Delt Fly (Cable)

Preacher Curl (Barbell)

Zottman Curl

Pull B

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Overhead Extension (EZ Bar)

Tricep Rope Push Down (Cable)

Push B

Incline Chest Press (Machine)

Dip (Weighted)

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Push A

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Lying Leg Curl

Seated Calf Raise

Abs Crunch (Machine)

Legs B

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