Classic PPL Intermediate
An intermediate PPL program for consistent muscle growth and strength gains, targeting each muscle group twice per week.
6 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Push 1 — Heavy chest and shoulders
- Barbell Bench Press: 4 × 6-10, rest 2 min
- Incline Dumbbell Press: 3 × 8-12, rest 90s
- Overhead Press (Barbell): 3 × 6-10, rest 2 min
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
- Triceps Pushdowns (Cable): 3 × 10-15, rest 1 min
Day 2 - Pull 1 — Deadlifts and back thickness
5 exercises (Pro).
Day 3 - Legs 1 — Squats and quad development
5 exercises (Pro).
Day 4 - Push 2 — Higher volume chest and triceps
5 exercises (Pro).
Day 5 - Pull 2 — Width building and biceps
5 exercises (Pro).
Day 6 - Legs 2 — Hamstrings, glutes, and core
6 exercises (Pro).
Run day 1 with no account