4 Day Split PPL Program: Intermediate

This is a 4-day, intermediate-level PPL strength training routine. PPL = Push/Pull/Legs. The goal is to train for three days and on day 4, repeat the cycle from the start. As a result, you'll start and finish each week with same strength workout. The routine layout would look like this for the first 4 weeks.

Week 1

Training Session 1: Push (Upper Body) Day

Training Session 2: Pull (Upper Body) Day

Training Session 3: Legs

Training Session 4: Repeat session 1 - Push Day

Week 2

Training Session 1: Pull**

Training Session 2: Legs

Training Session 3: Push

Training Session 4: Pull**

Week 3

Training Session 1: Legs**

Training Session 2: Push

Training Session 3: Pull

Training Session 4: Legs**

Week 4

Training Session 1: Push**

Training Session 2: Pull

Training Session 3: Legs

Training Session 4: Push**

Keep cycling through the program this way - so each week you'll get two of the same workouts for that particular week.

You basically get the same workout at the start (day 1) and end (day 4) of the week. Follow the program for 8-12 weeks for best results.




Stay Strong Together



MICHAEL WOOD, CSCS
Jefit