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  • PPL Program For 4 Weeks

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    Joshua Mariano
    71 views1 page
    This workout routine splits the week into push exercises on Mondays, pull exercises on Wednesdays, and leg exercises on Fridays. Each day focuses on 3 sets of 10-12 repetitions of various exercises for the targeted muscle groups, such as chest, shoulders, and triceps on Mondays; back and biceps on Wednesdays; and quads, hamstrings, and calves on Fridays. Core exercises like crunches and planks are also included on Wednesdays.

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    PPL Program for 4 weeks

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    This workout routine splits the week into push exercises on Mondays, pull exercises on Wednesdays, and leg exercises on Fridays. Each day focuses on 3 sets of 10-12 repetitions of various exercises for the targeted muscle groups, such as chest, shoulders, and triceps on Mondays; back and biceps on Wednesdays; and quads, hamstrings, and calves on Fridays. Core exercises like crunches and planks are also included on Wednesdays.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    71 views1 page

    PPL Program For 4 Weeks

    Uploaded by

    Joshua Mariano
    This workout routine splits the week into push exercises on Mondays, pull exercises on Wednesdays, and leg exercises on Fridays. Each day focuses on 3 sets of 10-12 repetitions of various exercises for the targeted muscle groups, such as chest, shoulders, and triceps on Mondays; back and biceps on Wednesdays; and quads, hamstrings, and calves on Fridays. Core exercises like crunches and planks are also included on Wednesdays.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Monday (Push)

    DB Press 3x10

    Incline DB Press 3x10

    Shoulder Press 3x10

    Lateral Raise 3x12

    Overhead DB Triceps Extension 3x12

    Triceps Bar Pushdown 3x12

    Wednesday (Pull)

    Lat Pulldown 3x10

    Cable Row 3x10

    Dumbbell Bent Over Row 3x10

    Barbell Curls 3x12

    Hammer DB Curls 3x12

    Crunches 3x12-20

    Plank 3x1min

    Friday (Legs)

    Barbell Squats 3x10

    Leg Press 3x10

    Leg Extension 3x12

    DB Romanian Deadlift 3x10

    Leg Curls 3x12

    Standing Calf Raises 3x12-20

    Monday (Push) Wednesday (Pull) Friday (Legs)

    DB Press 3x10 Lat Pulldown 3x10 Barbell Squats 3x10

    Incline DB Press 3x10 Cable Row 3x10 Leg Press 3x10

    Shoulder Press 3x10 Dumbbell Bent Over Row 3x10 Leg Extension 3x12

    Lateral Raise 3x12 Barbell Curls 3x12 DB Romanian Deadlift 3x10

    Overhead DB Triceps Extension 3x12 Hammer DB Curls 3x12 Leg Curls 3x12

    Triceps Bar Pushdown 3x12 Crunches 3x12-20 Standing Calf Raises 3x12-20

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