Free Work Out Plan - PPL

 

Day 1: Push (Chest, Shoulders, Triceps)

  • Barbell Bench Press – 4x6-8

  • Overhead Shoulder Press (Dumbbell or Barbell) – 3x8-10

  • Incline Dumbbell Press – 3x8-12

  • Lateral Raises – 3x12-15

  • Dips (Weighted if possible) – 3x8-12

  • Triceps Rope Pushdowns – 3x12-15

Day 2: Pull (Back, Biceps, Rear Delts)

  • Deadlifts – 4x5-6

  • Pull-Ups (Weighted if possible) – 3x8-12

  • Barbell Rows – 3x8-10

  • Face Pulls – 3x12-15

  • Hammer Curls – 3x10-12

  • Reverse Curls – 3x12-15

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

  • Squats (Barbell or Safety Bar) – 4x6-8

  • Romanian Deadlifts – 3x8-10

  • Leg Press – 3x12-15

  • Bulgarian Split Squats – 3x10-12

  • Calf Raises (Seated & Standing) – 4x15-20

Day 4: Push (Strength + Hypertrophy Focus)

  • Overhead Press – 4x6-8

  • Close-Grip Bench Press – 3x8-10

  • Incline Machine Press – 3x10-12

  • Cable Lateral Raises – 3x12-15

  • Skull Crushers – 3x10-12

  • Overhead Rope Extensions – 3x12-15

Day 5: Pull (More Volume & Arm Focus)

  • Trap Bar Deadlifts – 4x5-6

  • Chin-Ups – 3x8-12

  • Seated Cable Rows – 3x10-12

  • Dumbbell Rear Delt Flys – 3x12-15

  • Preacher Curls – 3x12-15

  • Wrist Curls (Optional Grip Work) – 3x15-20

💡 Notes:

  • Progressive overload is key—try to increase weights or reps over time.

  • Keep rest times 60-90 seconds for hypertrophy, 2-3 mins for strength lifts.

  • Add core work (planks, hanging leg raises) 2-3 times per week.

  • You can do cardio on rest days or after lifting, depending on your goals.

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