Francisco Oliveira_PT
BodybuildingThis 8-week Push, Pull, Legs (PPL) program is designed for intermediate lifters who want to build muscle, increase strength, and improve overall performance while training only three times per week. Each session is strategically structured to maximize efficiency, combining compound movements with focused accessory work to target every major muscle group. The program includes progressive overload, balanced volume, and recovery-friendly distribution—making it perfect for anyone looking to make consistent gains without spending excessive time in the gym. Whether your goal is hypertrophy, improved symmetry, or developing a stronger foundation, this PPL routine provides a clear and effective path to results.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Leg Press
2 x 8
B
Leg Extension
10, 10, 8
C
Lying Leg Curl
10, 10, 8
D
Stiff Leg Deadlift
8, 6
E
Calf Raise
12, 10, 8
A
Incline DB Bench Press
12, 10, 8
B
DB Shoulder Press
12, 10, 8
C
Cable Seated Fly
12, 10, 10
D
DB Lateral Raise
3 x 10
E
Tricep Pushdown
3 x 10
F
Split Stance Overhead Tricep Extension
3 x 10
A
Lat Pulldown
12, 10, 10
B
Seated Row
10, 10, 8
C
Chest-Supported DB Row
3 x 10
D
Rear Delt Flyes
12, 10, 8
E
Barbell Bicep Curl
12, 10, 8
