56-Day Push/Pull/Legs Split for Men 30 to 45

An 8-week NASM PPL program for men aged 30-45 (intermediate) designed for fat loss, focusing on progressive overload and effective gym exercises.

Level: intermediate · Muscle group: ppl · Equipment: gym · Duration: 45 min

Exercise Breakdown (12 exercises)

  1. 1. W1-2 Push: Barbell Bench Press
    3 sets · 8-12 reps · 60-90s rest
  2. 2. W1-2 Pull: Lat Pulldown
    3 sets · 10-15 reps · 60-90s rest
  3. 3. W1-2 Legs: Leg Press
    3 sets · 10-15 reps · 60-90s rest
  4. 4. W3-4 Push: Dumbbell Incline Press
    3 sets · 8-12 reps · 60-90s rest
  5. 5. W3-4 Pull: Seated Cable Row
    3 sets · 10-15 reps · 60-90s rest
  6. 6. W3-4 Legs: Goblet Squat
    3 sets · 10-15 reps · 60-90s rest
  7. 7. W5-6 Push: Barbell Overhead Press
    4 sets · 6-10 reps · 90-120s rest
  8. 8. W5-6 Pull: Pull-Ups (Assisted if needed)
    4 sets · 6-10 reps · 90-120s rest
  9. 9. W5-6 Legs: Barbell Back Squat
    4 sets · 6-10 reps · 90-120s rest
  10. 10. W7-8 Push: Close-Grip Bench Press
    4 sets · 6-10 reps · 90-120s rest
  11. 11. W7-8 Pull: T-Bar Row
    4 sets · 8-12 reps · 90-120s rest
  12. 12. W7-8 Legs: Romanian Deadlift (DB or Barbell)
    4 sets · 8-12 reps · 90-120s rest

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