PPLUL / Push, Pull, Legs, Upper, Lower

This PPLUL regimen allows 5 days in the gym per week with adequate rest for your muscle groups, yet still allowing you to work out each muscle group twice per week. Recommend starting day 1 on a Monday, rest on Thursdays and Sundays; this optimizes rest of the muscle groups.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lat Pulldown

Seated Row (Cable)

Dumbbell Row

Rotary Torso

Single Arm Iso Row

Hammer Curl

Pull

Leg Press (45 Degrees)

Standing Calf Raise

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Legs

Bench Press (Dumbbell)

Skull Crusher

Abs Crunch (Weighted)

Chest Fly (Machine)

Tricep Extension (Cable)

Incline Bench Press (Barbell)

Push

Bench Press (Barbell)

Bicep Curl (Machine)

Tricep Extension (Machine)

Hanging Leg Raise

Cable Crossover

Chest Supported Row (Machine)

Forearm Curls

Upper Body

Trap Bar Deadlift

Seated Calf Raise

Hack Squat

Leg Press

Reverse Abs Crunch (Bodyweight)

Belt Squat

Lower Body

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