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PPL×2

Push / Pull / Legs, twice per week. Day 7 is rest — skip if you don't need it.

#1

Flat Barbell Bench Press

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Standing Barbell Overhead Press

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Incline Dumbbell Press (30°)

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Cable Lateral Raise

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Overhead Triceps Extension (Cable)

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Add exercise

#2

Barbell Row (Pendlay)

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Weighted Pull-Up

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Chest-Supported Row

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Barbell / EZ-Bar Curl

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Add exercise

#3

Barbell Back Squat

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Romanian Deadlift

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Seated Leg Curl

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Standing Calf Raise

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Add exercise

#4

Smith Machine Incline Press

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Flat Dumbbell Press

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Machine Shoulder Press

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Cable Lateral Raise

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Triceps Pushdown (Rope)

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Add exercise

#5

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Seated Cable Row (Close Grip)

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Single-Arm Dumbbell Row

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Reverse Pec Deck

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Incline Dumbbell Curl

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Add exercise

#6

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Bulgarian Split Squat

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Stiff-Leg Deadlift

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Seated Calf Raise

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Add exercise

New day name

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