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. 🚀
Plan Includes
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.
How it works
- 1️⃣ Download the Plan – Access the full 7-day split directly in the Bolo Blueprint App.
- 2️⃣ Follow the Exercise Cues – Each movement includes coaching tips to ensure perfect execution and optimal muscle activation.
- 3️⃣ Track Your Progress – Keep note of your weights, reps, and performance to push past plateaus.
- 4️⃣ Apply Progressive Overload – The key to muscle growth is consistent progression—increase resistance, reps, or intensity over time.
- 5️⃣ Experience Real Results – See how a structured, science-backed plan can elevate your strength, size, and physique.
- 💡 Want to take it further? If you’re serious about transforming your physique, this is just the start. My full coaching program provides tailored training plans, nutrition strategies, and 1:1 guidance to ensure you hit your goals efficiently.
7 days
One Time Payment