PPL is a six day routine focused on rotating between pushing muscles, pulling muscles, and leg muscles. It is a great beginner program, allowing for 3-4 days of rest in between each set of muscles, and ensuring each main lift is prioritized at least once a week..
| Exercises | SetsxReps |
|---|---|
| Bench Press | 5x5 |
| Overhead Press | 4x8 |
| Incline Bench Press | 4x8 |
| Tricep Extension | 4x8 |
| Overhead Tricep Extension | 4x8 |
| Exercises | SetsxReps |
|---|---|
| Deadlift | 5x5 |
| Weighted Pull ups | 4x8 |
| Cable Row | 4x8 |
| Pull downs | 4x8 |
| Bicep Curl | 4x8 |
| Exercises | SetsxReps |
|---|---|
| Squat | 5x5 |
| Romanian Deadlift | 4x8 |
| Pause Squat | 4x5 |
| Front Squat | 4x8 |
| Calf Raises | 4x50 |
| Exercises | SetsxReps |
|---|---|
| Overhead Press | 4x8 |
| Bench Press | 4x8 |
| Incline Bench Press | 4x8 |
| Lateral Raises | 4x12-15 |
| Tricep Extension | 4x8 |
| Exercises | SetsxReps |
|---|---|
| Barbell Row | 5x5 |
| Pull ups | 4x8 |
| Dumbbell Row | 4x8 |
| Pull down | 4x8 |
| Bicep Curl | 4x8 |
| Exercises | SetsxReps |
|---|---|
| Squat | 5x5 |
| Romanian Deadlift | 4x8 |
| Pause Squat | 4x5 |
| Front Squat | 4x8 |
| Calf Raises | 4x50 |