PPL Hypertrophy Program

Phase 1 — Simplified · Push · Pull · Legs · 6 Days / Week · Advanced · Full Gym
Start here. Graduate to the full program PDF once the exercises and order feel automatic.

MON TUE WED THU FRI SAT SUN

Push A Pull A Legs A Push B Pull B Legs B

Rest
Chest Focus Back Thickness Quad / Strength Shoulder Focus Bicep / Width Glute / Post.

PHASE 1 — THIS DOCUMENT Weeks 1–3 or until graduation criteria are met · 3 working sets everything · Warm-up sets shown per exercise · No RPE tracking

Sets 3 sets on every exercise

Reps 8 reps on compounds · 12 reps on isolation · 15 reps on calves and abs

Rest 2 min after big lifts (bench, squat, row, OHP, RDL) · 60–90 s after everything else

Load Pick a weight where the last rep is hard but form stays clean. That is your working weight. Log it.

RPE Forget the number. Just ask: could I do 2 more reps with good form? If yes — perfect set. If no — too heavy.

Warm-up 3–5 min of arm circles, hip circles, leg swings. Then 2–3 lighter sets before your first compound. Done.

Goal Learn the exercises. Find your starting weights. Build the habit. Do not overthink anything else.

PHASE 2 — FULL PROGRAM Once Phase 1 feels automatic · 4 working sets on compounds · RPE 7–8 · Progressive overload
PDF (v3 Landscape)

Sets 4 working sets on compounds · 3 working sets on isolation · Plus 2–4 warm-up sets on the first compound

Reps 6–10 reps on heavy compounds · 10–15 reps on isolation · 15–20 reps on calves and abs

Rest 2–3 min after heavy compounds · 60–90 s after isolation

RPE RPE 7–8 on most sets (2–3 reps in reserve). RPE 9 on the final set of each exercise only.

Load Add weight when you hit the top of the rep range across all sets with clean form. Log every session.

Reference Use the full program PDF (v3 Landscape) which includes RPE, load column, warm-up sets, and detailed rest targets.

PPL Hypertrophy Program · Phase 1 — Simplified 1 6 Days / Week · Advanced

 GRADUATION CHECKLIST — switch to Phase 2 when you can tick all five:

1. You can name every exercise in a day from memory before walking into the gym

2. You have established working weights for every exercise and they are logged

3. The exercise order feels automatic — you never need to check what comes next

4. You instinctively know when a set was too easy or too hard without counting

5. You have completed at least 3 full weeks on this Phase 1 program

PPL Hypertrophy Program · Phase 1 — Simplified 2 6 Days / Week · Advanced

 Push A — Chest Focus
Monday · Chest / Shoulders / Triceps
PHASE 1 DEFAULT · Warm-up sets = preparation, not training · 3 working sets on everything · 8 reps compounds · 12 reps isolation · 15 reps calves / abs · 2 min rest on big lifts · 60 s on small

EXERCISE WARM-UP WORKING REPS REST SUBSTITUTION 1 SUBSTITUTION 2 NOTES

SETS SETS

COMPOUND

Barbell Flat Bench Press 2–3 3 8 2 min Dumbbell Flat Press Smith Machine Bench Warm-up sets are NOT working sets — they are rehearsal at lighter weights
Better stretch at bottom Fixed path; use when bar is taken to prepare your joints and nervous system. Comfortable arch, brief pause on
chest, explode up.

Incline Dumbbell Press 1–2 3 8 2 min Incline Barbell Press Incline Smith Machine Body is already warm from bench — fewer warm-up sets needed. 30–45°
Heavier loading potential Fixed path; solid swap incline. Elbows slightly tucked. Full stretch at the bottom; hard squeeze at
the top.

ISOLATION — CHEST

Cable Fly (Low-to-High) 1 3 12 60 s Pec Dec / Machine Fly Dumbbell Fly One light warm-up set only — you are already warm. Cables at hip height,
Constant tension; excellent swap Loses tension at top; last resort bring hands up and together. Prioritise the stretch. Resist momentum.

Stretch — Chest 0 1 30s hold Rest time Doorframe stretch — forearm on frame, rotate body away. 30 sec each side
at ~7/10 intensity. Use during rest between fly sets.

SHOULDERS

Seated DB Overhead Press 1–2 3 8 2 min Barbell Overhead Press Machine Shoulder Press Descend to ear level. Avoid excessive forward elbow flare. Brace core
Heavier loading; standing preferred Stable; great for isolation focus throughout.

Cable Lateral Raise 1 3 12 60 s Dumbbell Lateral Raise Machine Lateral Raise Lead with elbow, not wrist. Slow controlled eccentric on every rep.
Slight tension loss at bottom Constant tension; excellent swap

Stretch — Side Delt 0 1 30s hold Rest time Cross-body stretch — pull arm across chest with opposite arm. 30 sec each
side.

TRICEPS

Cable Rope Pushdown 1 3 12 60 s EZ Bar Skull Crusher Machine Tricep Extension Spread rope apart at the bottom for full contraction. Elbows pinned to sides
Strong long-head option Stable; good isolation throughout.

Overhead Cable Tricep Extension 0 3 12 60 s DB Overhead Tricep Lying Cable Extension No warm-up needed at this point — triceps are already warm from pressing.
Extension Good long-head stretch option Elbows narrow and forward. Full stretch at the bottom.
Identical stimulus; best swap

PPL Hypertrophy Program · Phase 1 — Simplified 3 6 Days / Week · Advanced

 Pull A — Back Thickness Focus
Tuesday · Back / Rear Delts / Traps / Biceps
PHASE 1 DEFAULT · Warm-up sets = preparation, not training · 3 working sets on everything · 8 reps compounds · 12 reps isolation · 15 reps calves / abs · 2 min rest on big lifts · 60 s on small

EXERCISE WARM-UP WORKING REPS REST SUBSTITUTION 1 SUBSTITUTION 2 NOTES

SETS SETS

COMPOUND

Bent-Over Barbell Row 2–3 3 8 2 min Single-Arm Dumbbell Row Pendlay Row Warm-up sets are preparation — light weights to groove the hinge and warm
Eliminates momentum; excellent Stricter; reset each rep the lower back. Hinge to ~45°. Drive elbows back and up. Chest tall, no
shrugging.

Weighted Pull-Up (Wide grip) 1–2 3 8 2 min Wide-Grip Lat Pulldown Cable Pullover Body is warm from rows — 1–2 lighter sets is enough. Full hang at the
Use when pull-up bar is occupied Lat isolation; lower overall stimulus bottom. Depress scapula before bending the elbow.

ISOLATION — BACK

Seated Cable Row (Neutral grip) 1 3 12 60 s Machine Chest-Supported T-Bar Row Neutral grip hits mid-back and rhomboids hard. Retract scapula fully at the
Row More loading potential; valid top. Avoid rocking.
No momentum; excellent swap

REAR DELT

Cable Face Pull 1 3 12 60 s Reverse Pec Dec Band Pull-Apart Pull to forehead — not neck. Externally rotate so thumbs point behind you.
Constant tension; close substitute Use if both machines are occupied Never skip this.

Rear Delt DB Fly (Bent-Over) 0 3 12 60 s Cable Rear Delt Fly Y-Raise (prone incline bench) No warm-up needed — rear delts are already primed from face pulls. Lead
Constant tension; excellent swap Adds lower trap involvement with elbows, keep arms long. Do not let traps take over.

TRAPS

Dumbbell Shrugs 0 3 12 60 s Barbell Shrugs Cable Shrugs (behind back) Hold at top for 1–2 seconds per rep. Straight up, straight down. Use straps if
Heavier loading potential Constant tension variation needed.

BICEPS

Barbell Curl 1 3 8 90 s EZ Bar Curl Machine Curl Full range. Elbows stay pinned. No swinging. Strict form rewards you far
Less wrist stress; near-equal Strict isolation; no cheating more than adding weight.

Hammer Curl 0 3 12 60 s Cable Hammer Curl (Rope) Cross-Body Hammer Curl Biceps already warm from barbell curl — go straight in. Neutral grip targets
Constant tension; excellent swap Adds peak brachialis stretch brachialis. 3-second eccentric.

Stretch — Bicep / Forearm 0 1 30s hold Rest time Wall bicep stretch — palm flat on wall at shoulder height, arm straight, rotate
body away. 30 sec each arm.

PPL Hypertrophy Program · Phase 1 — Simplified 4 6 Days / Week · Advanced

 Legs A — Quad & Strength Focus
Wednesday · Quads / Hamstrings / Calves / Abs
PHASE 1 DEFAULT · Warm-up sets = preparation, not training · 3 working sets on everything · 8 reps compounds · 12 reps isolation · 15 reps calves / abs · 2 min rest on big lifts · 60 s on small

EXERCISE WARM-UP WORKING REPS REST SUBSTITUTION 1 SUBSTITUTION 2 NOTES

SETS SETS

COMPOUND

Barbell Back Squat 3–4 3 8 2 min Hack Squat Machine Leg Press (high volume) Legs need the most warm-up sets — joints are cold and the load is heaviest.
Near-equal quad stimulus Loses posterior chain demand Full depth — hip crease below knee. Brace hard, knees track toes.

Romanian Deadlift (moderate) 1–2 3 10 2 min Dumbbell RDL Single-Leg RDL Legs already warm from squats. Moderate load today. Hips back, neutral
Identical movement; great swap Adds unilateral stability demand spine, feel the hamstring stretch. Save heavy RDL for Legs B.

QUADS

Leg Extension 1 3 12 60 s Spanish Squat (banded) Sissy Squat Pause and squeeze hard at the top for 1 second. Slow controlled eccentric.
Knees-over-toes variation Challenging bodyweight option

Stretch — Quad 0 1 30s hold Rest time Standing quad stretch — hold ankle behind you, pull heel toward glute. 30
sec each leg.

HAMSTRINGS

Lying Leg Curl 1 3 12 60 s Seated Leg Curl Nordic Curl Full stretch at the bottom. Squeeze glutes to avoid hip flexor compensation.
Short-head emphasis; vary weekly Very high eccentric stimulus

Stretch — Hamstring 0 1 30s hold Rest time Standing hamstring stretch — heel on bench at hip height, hinge forward
with flat back. 30 sec each leg.

CALVES

Standing Calf Raise 1 3 15 60 s Leg Press Calf Raise Donkey Calf Raise Full stretch at the bottom — pause 1–2 seconds. Rise onto the big toe.
Good secondary option Highest gastrocnemius stretch Never bounce.

ABS

Cable Crunch 0 3 15 60 s Decline Weighted Sit-Up Ab Wheel Rollout No warm-up needed for abs. Kneel facing cable. Round the spine — chin to
Good if cable is occupied Full core; very demanding chest. Keep hips completely stationary.

PPL Hypertrophy Program · Phase 1 — Simplified 5 6 Days / Week · Advanced

 Push B — Shoulder Focus
Thursday · Shoulders / Chest / Triceps
PHASE 1 DEFAULT · Warm-up sets = preparation, not training · 3 working sets on everything · 8 reps compounds · 12 reps isolation · 15 reps calves / abs · 2 min rest on big lifts · 60 s on small

EXERCISE WARM-UP WORKING REPS REST SUBSTITUTION 1 SUBSTITUTION 2 NOTES

SETS SETS

COMPOUND

Barbell Overhead Press 2–3 3 8 2 min Seated DB Shoulder Press Landmine Press Warm-up sets prime the shoulder joint and CNS before heavy overhead
Slightly less stability demand Shoulder-friendly arc; great swap loading. Standing OHP preferred. Lock out and shrug up at the top.

Incline Barbell Press 1–2 3 8 2 min Incline Dumbbell Press Incline Smith Machine Shoulders already warm from OHP. 30–45° incline. Upper chest and front
Better ROM; near-equal swap Fixed path; use when needed delt focus today. Touch the upper chest every rep.

SHOULDERS — LATERAL

Leaning DB Lateral Raise 1 3 12 60 s Cable Lateral Raise Machine Lateral Raise Lean away from a fixed rack. Loads the delt in the fully stretched position.
(unilateral) Constant tension; good option
Constant tension; best swap

Stretch — Side Delt 0 1 30s hold Rest time Cross-body stretch — 30 sec each side. Shoulder fatigue accumulates on
the second push day; this matters.

ISOLATION — CHEST

Cable Crossover (High-to-Low) 1 3 12 60 s Pec Dec Machine Dumbbell Fly Cables set high. Bring hands down and together. Squeeze for 1 second at
Constant tension; excellent swap Loses tension at top; last resort the bottom.

Stretch — Chest 0 1 30s hold Rest time Doorframe stretch — 30 sec each side. Especially important on the second
push day.

TRICEPS

Close-Grip Bench Press 1–2 3 8 90 s Weighted Dips EZ Bar Skull Crusher Grip just inside shoulder-width. Elbows tucked close to torso. Full ROM —
Excellent all-head compound Long-head emphasis option no partial reps.

Overhead DB Tricep Extension 0 3 12 60 s Overhead Cable Extension Lying EZ Skull Crusher Triceps already warm from pressing. Elbows narrow and pointing forward.
Constant tension; best swap Good long-head option Lower slowly behind the head.

PPL Hypertrophy Program · Phase 1 — Simplified 6 6 Days / Week · Advanced

 Pull B — Lat Width & Bicep Focus
Friday · Lats / Biceps / Back Detail
PHASE 1 DEFAULT · Warm-up sets = preparation, not training · 3 working sets on everything · 8 reps compounds · 12 reps isolation · 15 reps calves / abs · 2 min rest on big lifts · 60 s on small

EXERCISE WARM-UP WORKING REPS REST SUBSTITUTION 1 SUBSTITUTION 2 NOTES

SETS SETS

COMPOUND

Weighted Pull-Up (Neutral grip) 1–2 3 8 2 min Close-Grip Lat Pulldown Machine Pullover Warm-up sets prime the lat and shoulder joint. Neutral grip shifts emphasis
Use when pull-up bar is occupied Lat isolation; lower overall stimulus to lats and brachialis. Full hang at the bottom.

Chest-Supported Incline Row 1–2 3 8 2 min Dumbbell Incline Row Machine Chest-Supported Back already warm from pull-ups. Chest on the pad eliminates all
Near-equal stimulus; good swap Row momentum. Pull elbows high and wide. Squeeze at the top.
Constant tension; excellent swap

ISOLATION — LATS

Straight-Arm Cable Pulldown 1 3 12 60 s Dumbbell Pullover Cable Pullover (kneeling) Arms straight throughout — hinge purely from the shoulder joint. Great for lat
Good lat isolation; slight step down Same movement; different setup mind-muscle connection.

Stretch — Lat 0 1 30s hold Rest time Overhead lat stretch — grab a bar at hip height, step back, let bodyweight
load the stretch. 30 sec.

BICEPS

EZ Bar Curl 1 3 8 90 s Standing Cable Curl Barbell Curl Angled grip reduces wrist stress. Full range. 3-second eccentric. Do not let
Constant tension; excellent swap More wrist stress; still solid the weight drop.

Incline Dumbbell Curl 0 3 12 60 s Spider Curl (preacher bench) Concentration Curl Biceps already warm from EZ bar curl — go straight in. Arm hangs fully
Peak short-head contraction Good isolation; less stretch behind the body at the bottom. Elbow must not drift forward.

Stretch — Bicep 0 1 30s hold Rest time Wall bicep stretch — palm flat on wall, arm straight, rotate body away. 30
sec each arm.

Reverse Curl (EZ Bar) 0 3 12 60 s Zottman Curl Cable Reverse Curl Overhand grip. Builds brachialis and brachioradialis. Often skipped; do not
Combines standard and reverse Constant tension; good option make that mistake.

PPL Hypertrophy Program · Phase 1 — Simplified 7 6 Days / Week · Advanced

 Legs B — Glute & Posterior Focus
Saturday · Glutes / Hamstrings / Quads / Lower Back / Calves / Abs
PHASE 1 DEFAULT · Warm-up sets = preparation, not training · 3 working sets on everything · 8 reps compounds · 12 reps isolation · 15 reps calves / abs · 2 min rest on big lifts · 60 s on small

EXERCISE WARM-UP WORKING REPS REST SUBSTITUTION 1 SUBSTITUTION 2 NOTES

SETS SETS

COMPOUND

Barbell Hip Thrust 1–2 3 10 90 s Machine Hip Thrust Cable Pull-Through Warm-up sets prepare the glute and hip joint before loaded thrusting. Upper
Excellent direct swap Lower load; great mind-muscle back on bench, pad over hip crease. Squeeze glutes hard at top — hold 1
second.

Stretch — Hip Flexor 0 1 30s hold Rest time Kneeling lunge stretch — kneel on one knee, push hips forward gently. 30
sec each side.

Bulgarian Split Squat 1–2 3 8 each 90 s Walking Lunges (weighted) Reverse Lunge Train the weaker leg first every time. Control the descent — knee must not
Good sub; less stability demand Easier on the knee; valid option cave inward.

Romanian Deadlift (heavy) 2–3 3 8 2 min Dumbbell RDL Single-Leg RDL (barbell) Most warm-up sets needed here — this is the heaviest posterior chain
Identical movement; good swap Adds unilateral balance demand movement of the week. Hinge at the hip, neutral spine, hamstring stretch at
the bottom.

HAMSTRINGS

Seated Leg Curl 1 3 12 60 s Lying Leg Curl Nordic Curl (eccentric focus) Seated position emphasises the short head — different stimulus to Legs A
Long-head emphasis; alternate weekly Extremely high eccentric stimulus lying curls.

Stretch — Hamstring 0 1 30s hold Rest time Standing hamstring stretch — heel on bench at hip height, flat back, hinge
forward. 30 sec each leg.

LOWER BACK

Hyperextension (weighted) 1 3 12 60 s 45-Degree Back Extension Good Morning (barbell) Hold plate to chest. Hinge at the hip — do not hyperextend the lumbar.
Near-equal stimulus; good swap More technical; use if confident Squeeze glutes at full extension.

CALVES

Seated Calf Raise 1 3 15 60 s Standing Calf Raise Smith Machine Calf Raise Seated targets the soleus. Combined with Legs A standing raises you get
Gastrocnemius focus instead Good if seated machine occupied full calf coverage across the week.

ABS

Hanging Leg Raise 0 3 12 60 s Ab Wheel Rollout Cable Crunch No warm-up needed for abs. Posterior pelvic tilt at the top — curl hips
Full core; very demanding Good if bar is occupied through, do not just lift the legs. Controlled descent.

PPL Hypertrophy Program · Phase 1 — Simplified 8 6 Days / Week · Advanced