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    GitHub - Arc298 - Fitness - A 5-Day PPLUL Split Fitness Program Focused On Strength and Aesthetics

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    maheshwa
    This document summarizes a 5-day fitness program split into push/pull/legs/upper/lower (PPLUL) focused on strength and aesthetics. The program details the exercises and sets/reps for each day, including both strength and hypertrophy/assistance exercises. Progression is to increase weight each session by adding 5 lbs for upper body lifts, squats, and 10 lbs for deadlifts, or increasing weight for assistance exercises once 12 reps are reached.

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    GitHub - Arc298 - Fitness - A 5-Day PPLUL Split Fitness Program Focused On Strength and Aesthetics

    Uploaded by

    maheshwa
    447 views3 pages
    This document summarizes a 5-day fitness program split into push/pull/legs/upper/lower (PPLUL) focused on strength and aesthetics. The program details the exercises and sets/reps for each day, including both strength and hypertrophy/assistance exercises. Progression is to increase weight each session by adding 5 lbs for upper body lifts, squats, and 10 lbs for deadlifts, or increasing weight for assistance exercises once 12 reps are reached.

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    GitHub - arc298_fitness_ A 5-day PPLUL split fitness program focused on strength and aesthetics

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    This document summarizes a 5-day fitness program split into push/pull/legs/upper/lower (PPLUL) focused on strength and aesthetics. The program details the exercises and sets/reps for each day, including both strength and hypertrophy/assistance exercises. Progression is to increase weight each session by adding 5 lbs for upper body lifts, squats, and 10 lbs for deadlifts, or increasing weight for assistance exercises once 12 reps are reached.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    447 views3 pages

    GitHub - Arc298 - Fitness - A 5-Day PPLUL Split Fitness Program Focused On Strength and Aesthetics

    Uploaded by

    maheshwa
    This document summarizes a 5-day fitness program split into push/pull/legs/upper/lower (PPLUL) focused on strength and aesthetics. The program details the exercises and sets/reps for each day, including both strength and hypertrophy/assistance exercises. Progression is to increase weight each session by adding 5 lbs for upper body lifts, squats, and 10 lbs for deadlifts, or increasing weight for assistance exercises once 12 reps are reached.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    5/19/2021 GitHub - arc298/fitness: A 5-day PPLUL split fitness program focused on strength and aesthetics

    arc298 / fitness

    A 5-day PPLUL split fitness program focused on strength and aesthetics

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    master Go to file

    Richard Arcega … on Oct 23, 2015

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    Fitness
    A 5-day PPLULRR split focused on strength and aesthetics.

    Program

    Monday - Legs

    Strength

    2x5, 1x5+ Squat

    Hypertrophy/Assistance

    3x8-12 Front Squat


    3x8-12 Leg Curls/Glute Ham Raise
    3x10 Cable Crunches
    3x15 Leg Raises/Calf Raises

    Tuesday - Push

    https://github.com/arc298/fitness 1/3
    5/19/2021 GitHub - arc298/fitness: A 5-day PPLUL split fitness program focused on strength and aesthetics

    Strength

    4x5, 1x5+ Bench Press

    Hypertrophy/Assistance

    3x8-12 Overhead Press


    3x8-12 Incline Bench/DB Press
    3x8-12 Dips/Tricep exercises
    3x8-12 Lateral Raises

    Wednesday - Pull

    Strength

    3x5 Deadlift

    Hypertrophy/Assistance

    3x8-12 Pullups/Chinups
    3x8-12 Seated Cable Rows/T-bar Row
    5x15-20 Face Pulls/Rear Delt Fly
    4x8-12 Dumbbell Curls

    Thursday - Lower

    Strength

    2x5, 1x5+ Squat

    Hypertrophy/Assistance

    3x8-12 Front Squat


    3x8-12 Leg Curls/Glute Ham Raise
    README.md
    3x10 Cable Crunches
    3x15 Leg Raises/Calf Raises

    Friday - Upper

    Strength

    4x5, 1x5+ Overhead Press

    https://github.com/arc298/fitness 2/3
    5/19/2021 GitHub - arc298/fitness: A 5-day PPLUL split fitness program focused on strength and aesthetics

    Hypertrophy/Assistance

    3x8-12 Bench Press


    5x1 Clean & Jerk/1x5 Deadlift
    3x8-12 T-bar Row/Pullups/Chinups
    3x8-12 Seated Cable Rows//Dips

    Saturday/Sunday - Accessory/Rest

    Accessory
    Weighted Dips
    Weighted Pullups/Chinups
    Lateral Raises
    P90x Ab Ripper

    Progression
    Every workout session increase weight:

    5lbs for upper body lifts (bench press, row, overhead press)
    5lbs for squats
    10lbs for deadlift
    If 12 reps reached in assistance exercises, increase weight

    Releases

    No releases published

    Packages

    No packages published

    https://github.com/arc298/fitness 3/3

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