7-DAY PPL TRAINING PLAN
Build size, strength, and definition with this elite-level, structured 7-day split.
This plan is designed for maximum muscle activation, ensuring you progressively overload and train with purpose. Every session is strategically built to develop a balanced, strong, and aesthetic physique:
✅ Push Day – Chest, shoulders, triceps for pressing power.
✅ Pull Day – Back, biceps, rear delts for width and pulling strength.
✅ Legs & Core Day – Explosive power, lower-body size, and core stability.
Follow this structured plan, track your progress, and execute every movement with precision to maximise gains. Let’s get stronger and level up your training. 🚀
Full 7-Day PPL Split – A balanced routine covering push, pull, and legs to ensure full-body development.
Proper Warm-Up Protocols – Joint and muscle activation to reduce injury risk and maximise performance.
Optimised Exercise Selection – A mix of compound and isolation movements for strength, aesthetics, and mobility.
Structured Sets & Reps – Scientifically designed rep ranges to optimise hypertrophy and progression.
Rest Periods & Execution Cues – Ensure you maintain intensity and perfect form for maximum gains.
Progressive Overload Structure – A strategic approach to increase strength, volume, and endurance over time.
