PPL

push pull leg cycle with 1 rest day

Push Day

Bench Press - Powerlifting

4 sets of 10 reps

Incline dumbbell bench press

3 sets of 12 reps

Parallel Bar Dip

3 sets of 10 reps

Standing dumbbell shoulder press

4 sets of 10 reps

Side Lateral Raise

3 sets of 15 reps

Cable V-bar push-down

3 sets of 12 reps

Overhead dumbbell front raise

3 sets of 12 reps

Pull Day

Weighted pull-up

4 sets of 8 reps

Bent Over Two-Dumbbell Row With Palms In

4 sets of 10 reps

Lat pull-down

3 sets of 12 reps

T-Bar Row

3 sets of 10 reps

Close-Grip Front Lat Pulldown

3 sets of 12 reps

EZ-Bar Curl

3 sets of 10 reps

Hammer Curls

3 sets of 12 reps

Leg Day

Barbell Squat

4 sets of 8 reps

Leg Press

3 sets of 12 reps

Leg Extensions

3 sets of 15 reps

Stiff-Legged Dumbbell Deadlift

4 sets of 10 reps

Lying Leg Curls

3 sets of 12 reps

Barbell glute bridge

3 sets of 15 reps

Standing Calf Raises

4 sets of 15 reps

rest