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PPL Program

The document outlines a 6-day PPL workout program split into Push, Pull, and Leg days. Each day focuses on different muscle groups and includes 3-4 exercises per muscle group consisting of 3 sets of 10-12 reps or heavier weight for lower reps. The program alternates between two Push, Pull, and Leg workouts over the 6 days with a rest day in between cycles. Exercises target major muscle groups like chest, back, shoulders, biceps, triceps, quads, hamstrings, and calves.

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226 views

PPL Program

The document outlines a 6-day PPL workout program split into Push, Pull, and Leg days. Each day focuses on different muscle groups and includes 3-4 exercises per muscle group consisting of 3 sets of 10-12 reps or heavier weight for lower reps. The program alternates between two Push, Pull, and Leg workouts over the 6 days with a rest day in between cycles. Exercises target major muscle groups like chest, back, shoulders, biceps, triceps, quads, hamstrings, and calves.

Uploaded by

rob
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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PPL-program

Dag 1 – Push

- BB Press (incline/flat) – 2×5-8(heavy), 1×10-12(moderate)


- Alternated DB OHP 3×10-12
- Any Chest Flys + Superset Tricep Extension – 3×10-12 flys, 4×7-10 triceps ext
- Lateral Raises – 4×10-12
- Dips – 3 sets to failure

Dag 2 – Pull

- Pull Downs – 2 WU sets, 3×8-10, drop set


- Bent Over Rows – 2 WU sets, 2×6-8(heavy), 1×10-12(moderate)
- Slight Incline Seated DB curls – 4×10-12
- Pull Ups – 3 sets to failure
- EZ Bar Curls – 2×8-10, 2x40seconds

Dag 3 – Leg

- Lunges – 3 WU sets, 3×12-15(ea leg)


- RDL or DL – 2 WU sets, 3×10-12 RDL or 3×6-8 DL
- Hip Thrusts – 3×10-12
- Seated Calf Raises 2×10-12
- Seated Calf Raise Superset Hamstring Curls – 4×10-12 calf, 2×8-10 then 2x40seconds

Dag 4 – Push 2

- Close Grip BB Bench – 3×8-10


- Standing BB OHP – 3×10-12
- Pec Deck Flys – 1×8-10, 2x40seconds
- Overhead Triceps – 3×10-12
- Lateral Raises Superset Push Ups – 4×10-12 LR and 3 sets to failure push ups

Dag 5 – Pull 2

- Pull Ups – 3 WU sets


- Rack Pulls – 3 WU sets, 2×8-10
- Hammer Curls – 3×10-12
- Reverse Grip Row or Pull Down – 3×10-12
- Cable Curls – 3×10-12
- Cable Rows – 2×20 drop sets
- DB Curls – drop set
Dag 6 – Leg 2

- Squats – 3 WU sets, 3×8-10, 1×4-6


- Leg Press Superset Calves – 2x40secs leg press and 2 sets to failure calf
- Hip Adductors – 4×10-12
- Standing Calf Raises – 4×10-12 then bounce reps to failure
- Quad Extensions – 2×10-12 then 2 sets triple drop set

Rest

Gloser:

BB = barbell

DB = dumbbells

WU = warm ups

RDL = Roman Deadlifts

DL = Deadlifts

OHP = overhead press

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