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PPL Training Program for Size & Strength

The document outlines a Push/Pull/Legs training program designed for maximum size and strength, detailing exercises, sets, and reps for each workout. It includes two phases for each muscle group: a heavy phase focusing on strength and a volume phase aimed at hypertrophy. The program emphasizes progressive overload and controlled movements to enhance muscle growth.

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Emily Kirkman
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179 views2 pages

PPL Training Program for Size & Strength

The document outlines a Push/Pull/Legs training program designed for maximum size and strength, detailing exercises, sets, and reps for each workout. It includes two phases for each muscle group: a heavy phase focusing on strength and a volume phase aimed at hypertrophy. The program emphasizes progressive overload and controlled movements to enhance muscle growth.

Uploaded by

Emily Kirkman
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Push/Pull/Legs Training Program - For Maximum Size & Strength

PUSH 1 - Heavy (Chest, Shoulders, Triceps)

Exercise Sets Reps Notes

Barbell Incline Press 4 5-8 Progressive overload

Seated Overhead Press 4 6-10

Weighted Dips 4 6-10 Chest focus

Machine Chest or DB Press 3 10-12 Squeeze hard

Cable Triceps Extension 3 12-15

Rope Pressdowns 3 15-20 Pump finish

PULL 1 - Heavy (Back, Biceps)

Exercise Sets Reps Notes

Weighted Pull-ups 4 6-8 Full ROM

Barbell or T-Bar Row 4 6-10 Lats & traps

Lat Pulldown/Pullover 3 10-12

Barbell or EZ Curl 4 8-10 Controlled

Hammer Curls 3 10-12 Brachialis

Face Pulls 3 15-20 Rear delts

LEGS 1 - Heavy (Glutes, Quads, Hamstrings)

Exercise Sets Reps Notes

Safety Bar Squats 4 5-8 Deep control

Hack Squat/Leg Press 4 10-12 Quads

Romanian Deadlifts 4 8-10 Ham stretch

Glute Ham Raise/Leg Curl 3 12-15

Standing Calf Raise 4 12-15 Stretch

Seated Calf Raise 3 15-20 Pump

PUSH 2 - Volume (Chest, Delts, Triceps)

Exercise Sets Reps Notes

Machine Incline Press 4 12-15 Slow tempo

DB Lateral Raises 4 15-20 Drop set


Push/Pull/Legs Training Program - For Maximum Size & Strength

Cable Crossover 3 15-20 Pec squeeze

Seated DB Shoulder Press 3 10-12

Cable Overhead Extensions 3 15-20

Skullcrushers or JM Press 3 10-12

PULL 2 - Volume (Back Width, Arms)

Exercise Sets Reps Notes

Wide Pulldown 4 12-15 Stretch/squeeze

DB Row (chest support) 3 12-15

Cable Row 3 15-20

EZ Preacher Curl 3 10-12 Slow ecc.

Incline DB/Cable Curls 3 12-15

Reverse Cable Curls 3 15-20 Forearms

LEGS 2 - Speed/Volume Focus

Exercise Sets Reps Notes

Speed Front Squats 6 3 Explosive

Walking Lunges 3 20 steps Stretch

Lying/Seated Leg Curl 4 15-20 Pump

Leg Extensions 4 12-20 Cluster sets

Calf Raises (Drop Set) 3 12-15 Brutal

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