Push-Pull-Legs (PPL) — Day 1

• Barbell Bench Press – 12
• Dumbbell Shoulder Press – 12
• Parallel Bar Dips – 10
• Tricep Cable Pushdown – 15
• Plank – 45 sec

Push-Pull-Legs (PPL) — Day 2

• Lat Pulldown – 12
• Bent-Over Barbell Row – 10
• Barbell Bicep Curl – 12
• Dumbbell Shrugs – 15
• Abdominal Crunches – 20

Push-Pull-Legs (PPL) — Day 3

• Squats – 12
• Leg Press – 12
• Romanian Deadlift (RDL) – 12
• Calf Raises – 15
• Hyperextensions – 15

Push-Pull-Legs (PPL) — Day 4

• Rest

Push-Pull-Legs (PPL) — Day 5

• Barbell Bench Press – 12
• Dumbbell Shoulder Press – 12
• Parallel Bar Dips – 10
• Tricep Cable Pushdown – 15
• Plank – 45 sec

Push-Pull-Legs (PPL) — Day 6

• Lat Pulldown – 12
• Bent-Over Barbell Row – 10
• Barbell Bicep Curl – 12
• Dumbbell Shrugs – 15
• Abdominal Crunches – 20

Push-Pull-Legs (PPL) — Day 7

• Squats – 12
• Leg Press – 12
• Romanian Deadlift (RDL) – 12
• Calf Raises – 15
• Hyperextensions – 15

Push-Pull-Legs (PPL) — Day 8

• Cable Crossover – 15
• Lateral Dumbbell Raises – 15
• Tricep Cable Pushdown – 15
• Front Dumbbell Raise – 15
• Plank (side) – 45 sec

Push-Pull-Legs (PPL) — Day 9

• Face Pull – 15
• Seated Cable Row – 12
• Dumbbell Bicep Curl – 15
• Barbell Shrugs – 15
• Stability Ball Crunches – 20

Push-Pull-Legs (PPL) — Day 10

• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Seated Calf Raises – 20
• Jump Rope – 3 min

Push-Pull-Legs (PPL) — Day 11

• Rest

Push-Pull-Legs (PPL) — Day 12

• Cable Crossover – 15
• Lateral Dumbbell Raises – 15
• Tricep Cable Pushdown – 15
• Front Dumbbell Raise – 15
• Plank (side) – 45 sec

Push-Pull-Legs (PPL) — Day 13

• Face Pull – 15
• Seated Cable Row – 12
• Dumbbell Bicep Curl – 15
• Barbell Shrugs – 15
• Stability Ball Crunches – 20

Push-Pull-Legs (PPL) — Day 14

• Leg Extensions – 15
• Leg Curls – 15
• Hip Thrust – 15
• Seated Calf Raises – 20
• Jump Rope – 3 min