ELITE PHYSIQUE PROTOCOL 6-Day Advanced PPL + Core Specialization
• Session Length: 80–95 minutes (including abs).
• Structure: Two cycles of Push, Pull, and Legs with a day of complete rest.
• Core Strategy: Direct ab training for 10–12 minutes on Days 1 through 3 and Days 5 through
6, with Day 4 and Day 7 reserved for recovery.
Phase 1: Heavy Strength & Stability
Day 1: PUSH + Upper Abs
• Chest:
Barbell Bench Press (4x6-8),
Incline DB Press (4x8-10),
Weighted Dips (3x8-12),
Cable Flyes (3x12-15).
• Shoulders:
Overhead Press (4x8-10),
Lateral Raises (4x12-15),
Reverse Pec Deck (3x15-20).
• Triceps:
Close-Grip Bench (3x8-10),
Overhead Extension (3x10-12),
Rope Pushdowns (3x12-15).
• Abs:
Cable Crunches (3x15-20),
Weighted Crunches (3x15-20),
Plank (3x45-60s).
Day 2: PULL + Lower Abs
• Back:
Deadlifts (4x5-6),
Weighted Pull-ups (4x6-10),
Seal Rows (4x8-10),
Seated Cable Rows (3x10-12),
Lat Pulldowns (3x12-15),
Face Pulls (3x15-20).
• Biceps:
Barbell Curls (3x8-10),
Incline DB Curls (3x10-12),
Hammer Curls (3x12-15).
• Abs:
Hanging Leg Raises (3x12-15),
Reverse Crunches (3x15-20),
Dead Bug (3x12/side).
Day 3: LEGS + Obliques
• Quads:
Back Squats (4x6-8),
Front Squats (3x8-10),
Leg Press (4x10-12),
Walking Lunges (3x12/leg),
Extensions (3x15-20).
• Hams/Glutes:
Romanian Deadlifts (4x8-10),
Lying Leg Curls (3x10-12),
Bulgarian Split Squats (3x10/leg).
• Calves:
Standing (4x12-15) and Seated (3x15-20) Calf Raises.
• Abs:
Russian Twists (3x20/side),
Bicycle Crunches (3x20/side),
Side Plank (3x30-45s/side).
Phase 2: Hypertrophy & Detail
Day 4: PUSH + No Ab Training
• Chest:
Incline Barbell Press (4x8-10),
Flat DB Press (4x10-12),
Pec Deck (3x12-15),
Incline DB Flyes (3x12-15).
• Shoulders:
DB Shoulder Press (4x10-12),
Cable Lateral Raises (4x15-20),
Front Raises (3x12-15).
• Triceps:
Skull Crushers (4x10-12),
Cable Overhead Extension (3x12-15),
Diamond Push-ups (3xFailure).
Day 5: PULL + Advanced Upper Abs
• Back:
Rack Pulls (4x6-8),
Chin-ups (3x8-12),
T-Bar Rows (3x10-12),
Single-Arm DB Rows (3x10-12),
Straight-Arm Pulldowns (3x12-15),
Cable Shrugs (3x12-15).
• Biceps:
EZ-Bar Curls (4x10-12),
Cable Curls (3x12-15),
Concentration Curls (3x12-15).
• Abs:
Pallof Press (3x12/side),
Reverse Crunches (3x15-20),
Plank with Shoulder Taps (3x10/side).
Day 6: LEGS (Glute/Ham Focus) + Lower Abs
• Quads:
Hack Squats (3x10-12),
High-Foot Leg Press (4x12-15),
Goblet Squats (3x15-20),
Extensions with Drop Sets (3x12-15).
• Hams/Glutes:
Stiff-Leg Deadlifts (4x10-12),
Seated Leg Curls (4x12-15),
Hip Thrusts (4x10-12),
Glute Kickbacks (3x15/leg).
• Calves: Calf Press (4x15-20), Single-Leg Calf Raises (3x12-15/leg).
• Abs:
Mountain Climbers (3x20/side)
Pallof Press (3x12/side)
Hanging Knee Tucks (3x12-15 reps)
Recovery
• Day 7: Complete Rest.
• Active Recovery: Optional light walks, swim, yoga, or sauna.
• Mobility: Light ab mobility work like spinal twists and Child’s Pose can be done on rest days.
Made by Rahul
Phase 1: Heavy Strength & Stability
Day 1: PUSH + Upper Abs
Chest
• Barbell Bench Press → Pectoralis Major (overall chest), Triceps Brachii, Anterior Deltoid
• Incline DB Press → Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii
• Weighted Dips → Lower Pectoralis Major, Triceps Brachii, Anterior Deltoid
• Cable Flyes → Pectoralis Major (chest)
Shoulders
• Overhead Press → Deltoids (mainly anterior), Triceps Brachii
• Lateral Raises → Lateral Deltoids (side shoulders)
• Reverse Pec Deck → Posterior Deltoids (rear shoulders), Rhomboids, Trapezius
Triceps
• Close-Grip Bench → Triceps Brachii (emphasis), Pectoralis Major
• Overhead Extension → Triceps Brachii (long head)
• Rope Pushdowns → Triceps Brachii
Abs
• Cable Crunches → Upper Abs (Heavy loaded spinal crunch)
• Weighted Crunches → Upper Abs (Progressive overload resistance)
• Plank → Deep Core (Total core structural stability)
Day 2: PULL + Lower Abs
Back
• Deadlifts → Erector Spinae (lower back), Gluteus Maximus, Hamstrings, Latissimus Dorsi,
Trapezius
• Weighted Pull-ups → Latissimus Dorsi (lats), Biceps Brachii, Rhomboids
• Seal Rows → Rhomboids, Trapezius (mid/upper back), Latissimus Dorsi
• Seated Cable Rows → Latissimus Dorsi, Rhomboids, Trapezius, Biceps Brachii
• Lat Pulldowns → Latissimus Dorsi, Biceps Brachii
• Face Pulls → Posterior Deltoids, Trapezius (upper back/rear shoulders)
Biceps
• Barbell Curls → Biceps Brachii
• Incline DB Curls → Biceps Brachii (long head emphasis)
• Hammer Curls → Brachialis, Biceps Brachii, Brachioradialis
Abs
• Hanging Leg Raises → Lower Abs (Pelvic lifting against gravity)
• Reverse Crunches → Lower Abs (Isolated lower fiber crunch)
• Dead Bug → Deep Core (Lower back & hip stabilization)
Day 3: LEGS + Obliques
Quads
• Back Squats → Quadriceps, Gluteus Maximus, Erector Spinae
• Front Squats → Quadriceps (vastus medialis emphasis), Core
• Leg Press → Quadriceps, Gluteus Maximus, Hamstrings
• Walking Lunges → Quadriceps, Gluteus Maximus, Hamstrings
• Extensions (Leg Extensions) → Quadriceps (all four heads)
Hams/Glutes
• Romanian Deadlifts → Hamstrings, Gluteus Maximus, Erector Spinae
• Lying Leg Curls → Hamstrings
• Bulgarian Split Squats → Quadriceps, Gluteus Maximus
Calves
• Standing Calf Raises → Gastrocnemius
• Seated Calf Raises → Soleus
Abs
• Russian Twists → Side Abs / Obliques (Rotational twist tension)
• Bicycle Crunches → Full Core (Combines crunching and twisting)
• Side Plank → Side Abs / Obliques (Lateral anti-sagging hold))
Phase 2: Hypertrophy & Detail
Day 4: PUSH + No abs
Chest
• Incline Barbell Press → Upper Pectoralis Major
• Flat DB Press → Pectoralis Major (mid chest)
• Pec Deck → Pectoralis Major
• Incline DB Flyes → Upper Pectoralis Major
Shoulders
• DB Shoulder Press → Deltoids (all three heads)
• Cable Lateral Raises → Lateral Deltoids
• Front Raises → Anterior Deltoids
Triceps
• Skull Crushers → Triceps Brachii
• Cable Overhead Extension → Triceps Brachii
• Diamond Push-ups → Triceps Brachii
Day 5: PULL + Advanced Upper Abs
Back
• Rack Pulls → Trapezius, Erector Spinae, Hamstrings, Gluteus Maximus
• Chin-ups → Latissimus Dorsi, Biceps Brachii
• T-Bar Rows → Latissimus Dorsi, Rhomboids, Trapezius
• Single-Arm DB Rows → Latissimus Dorsi, Rhomboids, Trapezius
• Straight-Arm Pulldowns → Latissimus Dorsi
• Cable Shrugs → Trapezius (upper traps)
Biceps
• EZ-Bar Curls → Biceps Brachii
• Cable Curls → Biceps Brachii
• Concentration Curls → Biceps Brachii
Abs
• Ab Wheel Rollouts → Upper Abs (Severe stretch & pull tension)
• Plank with Shoulder Taps → Deep Core & Obliques (Resisting hip twisting)
• Hollow Body Hold → Full Core (Gymnastic static bracing)
Day 6: LEGS (Glute/Ham Focus) + Lower Abs
Quads
• Hack Squats → Quadriceps
• High-Foot Leg Press → Gluteus Maximus, Hamstrings, Quadriceps
• Goblet Squats → Quadriceps, Gluteus Maximus
• Extensions with Drop Sets (Leg Extensions) → Quadriceps
Hams/Glutes
• Stiff-Leg Deadlifts → Hamstrings, Gluteus Maximus
• Seated Leg Curls → Hamstrings
• Hip Thrusts → Gluteus Maximus
• Glute Kickbacks → Gluteus Maximus
Calves
• Calf Press → Gastrocnemius & Soleus
• Single-Leg Calf Raises → Gastrocnemius & Soleus
Abs
• Mountain Climbers → Lower Abs (Rapid hip flexion endurance)
• Pallof Press → Side Abs / Obliques (Resisting side pull resistance)
• Hanging Knee Tucks → Lower Abs (Controlled pelvic tuck)
Recovery (Day 4 & Day 7)
• Light core stretching (Cat-Cow, Cobra, Child’s Pose, spinal twists) → Gentle mobility for Rectus
Abdominis, Erector Spinae, and obliques (no heavy loading)