PPL ( PUSH , PULL , LEGS)

• Training at high intensity at moderate volume to maximise muscle growth with lower cns fatigue 
• Eat adequate protien , carbs , fats to fuel your body
• Increase weight by 2.5 kg in main/compound movements once the given rep range is achieved in each & every set 
• Increase weight by 5 kg in the side exercise once given rep range is achieved

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Take 4-5 minutes rest in between sets , Train at given rep range at given rpe. 

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Lateral Raise (Cable)

Shrug (Barbell)

Overhead Tricep Extension (Cable)

Push day

Take 4-5 minutes rest in between sets , Train at given rep range at given rpe.

Lat Pulldown

Seated Row (Cable)

Latpullover

Rear Delt Fly (Machine)

Preacher Curl (Dumbbell)

Pull day

Leg Press

Lying Leg Curl

Leg Extension

Standing Calf Raise

Legs

Hammer Curl

Tricep Pushdown (Cable)

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