PPL Full Days Monthly 1.1
Build Muscle
4 weeks / 3 days per week
Testing new type of 3-day monthly cycle for beginners.
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Week 1
Day 1
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLeg Extension
AssistanceTricep Extension
AssistancePullover
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 2
Romanian Deadlift
Assistance45 Degree Leg Press
AssistanceSeated • Hip Abduction
AssistanceChest Press
AssistanceHammer Curl
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 3
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLying • Leg Curl
AssistancePulldown
AssistanceLateral • Raise
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceWeek 2
Day 1
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLeg Extension
AssistanceTricep Extension
AssistancePullover
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 2
Romanian Deadlift
Assistance45 Degree Leg Press
AssistanceSeated • Hip Abduction
AssistanceChest Press
AssistanceHammer Curl
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 3
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLying • Leg Curl
AssistancePulldown
AssistanceLateral • Raise
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceWeek 3
Day 1
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLeg Extension
AssistanceTricep Extension
AssistancePullover
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 2
Romanian Deadlift
Assistance45 Degree Leg Press
AssistanceSeated • Hip Abduction
AssistanceChest Press
AssistanceHammer Curl
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 3
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLying • Leg Curl
AssistancePulldown
AssistanceLateral • Raise
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceWeek 4
Day 1
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLeg Extension
AssistanceTricep Extension
AssistancePullover
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 2
Romanian Deadlift
Assistance45 Degree Leg Press
AssistanceSeated • Hip Abduction
AssistanceChest Press
AssistanceHammer Curl
AssistanceIncline • Walking On Incline Treadmill (Duration)
AssistanceDay 3
Goblet Squat
AssistanceBulgarian Split Squat BW
AssistanceLying • Leg Curl
AssistancePulldown
AssistanceLateral • Raise
AssistanceIncline • Walking On Incline Treadmill (Duration)
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