StrengthXMuscle PPL

A simple push, pull, leg split designed to rip apart your muscles and give them enough time to heal then get ripped apart again. I’m

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bent Over Row (Barbell)

Seated Dumbbell Curl

Lat Pulldown

Hammer Curl

Back Extension

Wide Grip Pull-Up

Day 2/pull

Squat (Barbell)

Leg Curl

Seated Calf Raise

Leg Extension

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Day 3/legs

Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Seated Dip (Machine)

Seated Shoulder Press(Smith Machine)

Push Up

Day 4/ push 2

Deadlift (Barbell)

Preacher Curl (Barbell)

Seated Row (Cable)

Lat Prayer

Face Pull

Day 5/pull 2

Romanian Deadlift (Barbell)

Leg Press

Step-Up (Weighted)

Wall Sit

Day 6:legs 2

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Machine)

Dip (Bodyweight)

Day 1/Push

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