A strength training program that divides workouts into 3 categories - Pull days, Push days and Leg days.
Pull Push Legs (PPL)
beginnerintermediate8 weeks3/week
Week 1Default phase
Pull (A)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (A)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 2Default phase
Pull (B)
Bent Over Row (barbell)
x 5x 5x 5x 5AMRAP
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (B)
Overhead / Shoulder Press (barbell)
x 5x 5x 5x 5AMRAP
Bench Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 3Default phase
Pull (A)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (A)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 4Default phase
Pull (B)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (B)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 5Default phase
Pull (A)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (A)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 6Default phase
Pull (B)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (B)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 7Default phase
Pull (A)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (A)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
Week 8Default phase
Pull (B)
Deadlift (barbell)
5-8
Lat Pulldown - Wide Grip (cable)
8-128-128-12
Seated Rows (cable)
8-128-128-12
Face Pull
15-2015-2015-2015-2015-20
Hammer Curls (dumbbell)
8-128-128-128-12
Bicep Curl (dumbbell)
8-128-128-128-12
Push (B)
Bench Press (barbell)
x 5x 5x 5x 5AMRAP
Overhead / Shoulder Press (barbell)
8-128-128-12
Incline Press (dumbbell)
8-128-128-12
Triceps Pushdown
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Overhead Triceps Extension (cable)
8-128-128-12
Side Lateral Raise
15-2015-2015-20
Legs
Squat (barbell)
x 5x 5AMRAP
Romanian Deadlift
8-128-128-12
Leg Press
8-128-128-12
Seated Leg Curl
8-128-128-12
Standing Calf Raise
8-128-128-128-128-12
