The Monkey Juice PPLUL

Welcome to The Monkey Juice PPLUL—a solid Push-Pull-Legs-Upper-Lower split built for steady gains without burnout. I’m Big Mo, aka Monkey Juice, and this program is all about hitting every muscle twice a week, building strength, and staying fresh. No overkill, no wasted energy—just smart training that keeps you growing while still letting you live your life.  

Key Tips for Success  
- Rest Between Sets: For heavy lifts like squats, deadlifts, and presses, 90-120 seconds lets you recover and move real weight. For isolation work like curls and lateral raises, 45-60 seconds keeps the pump going without dragging out your session.  

- Progressive Overload: If you’re hitting the top of your rep range (e.g., 8-12 reps), add some weight next time. Small jumps lead to big gains over time—just stay consistent.  

- Recovery is Everything: You’re lifting five days a week, so sleep (7-9 hours) and eating enough are non-negotiable. If you’re feeling beat, ease up on intensity rather than skipping workouts.  

- Cardio & Leg Days: If you’re biking or adding cardio, time it right—either after workouts or on rest days. Keep it moderate so your legs aren’t fried when it’s time to squat.  

Stick with The Monkey Juice PPLUL, trust the process, and track your lifts. Small wins add up, and before you know it, you’ll be stronger, bigger, and still feeling good. So just take a hit, move some weight, and let the Juice handle the rest.

Big Mo out.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Cable Crossover

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Plank

Push

Lat Pulldown

Pull-Up (Assisted)

Concentration Curl

Face Pull

Cable Crunch

Pull

Squat (Barbell)

Leg Press

Lunge (Dumbbell)

Leg Curl

Standing Calf Raise

Legs

Bench Press (Barbell)

Bent Over Row (Dumbbell)

Chin-Up (Assisted)

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Tricep Extension (Cable)

Abs Crunch (Machine)

Upper Body

Romanian Deadlift (Barbell)

Seated Calf Raise

Russian Twist

Lower Body

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