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Advanced PPL Hypertrophy Workout Plan

The PPL Hypertrophy Program is an advanced workout plan designed for muscle growth, structured over seven days with specific focuses on push, pull, legs, and arms. Each workout includes detailed exercises, sets, and repetitions, emphasizing proper form and progressive overload. Recovery days are incorporated to ensure adequate rest and recovery for optimal performance.

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eiad.hazem1010
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7 views1 page

Advanced PPL Hypertrophy Workout Plan

The PPL Hypertrophy Program is an advanced workout plan designed for muscle growth, structured over seven days with specific focuses on push, pull, legs, and arms. Each workout includes detailed exercises, sets, and repetitions, emphasizing proper form and progressive overload. Recovery days are incorporated to ensure adequate rest and recovery for optimal performance.

Uploaded by

eiad.hazem1010
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

PPL Hypertrophy Program

- Advanced Edition

Hypertrophy Program for


Eiad

🔥 General Warm-Up (Before All


Sessions)

5–10 minutes treadmill or cycling –


light to moderate pace
Dynamic mobility: arm circles, leg
swings, hip openers (5 min)
2 warm-up sets of the first
compound exercise with light
weight

Day 1 – Push (Chest, Front


Delts, Triceps)

Incline Bench Press – 3 × 6–8


Flat Dumbbell Press – 4 × 8–10
Dumbbell Shoulder Press – 3 × 8–
10
Lateral Raises (Cable) – 3 × 15
Overhead Triceps Extension – 3 ×
12
Single Arm Triceps Pushdown – 2
× 8–10

Note: Prioritize chest activation early; avoid


rushing through isolation work. Maintain
shoulder safety and tension throughout all
pressing movements.

Day 2 – Pull (Back, Biceps, Rear


Delts)

Deadlift – 3 × 5
T-Bar Row – 4 × 10
Close-Grip Lat Pulldown – 3 × 12
Face Pulls – 3 × 15
Incline DB Curl – 3 × 10
Hourse Curl – 2 × 10

Note: Focus on full range of motion for pulling


movements. Squeeze shoulder blades on
each rep. Minimize momentum on curls.

Day 3 – Legs + Core

Barbell Squat – 4 × 6–8


Romanian Deadlift – 3 × 10

Leg Press – 3 × 12
Lying Leg Curl – 3 × 15
Standing Calf Raise – 4 × 20
Weighted Hanging Leg Raises – 3
× 15
Cable Ab Crunch – 3 × 20

Plank with Reach – 3 × 30 sec

Note: Perform squats with full control and


depth. Focus on glute-hamstring connection
during posterior chain movements. Ab work
should be deliberate and focused.

Day 4 – Rest

Recovery day. Prioritize sleep, hydration,


mobility work, or light walking.

Day 5 – Upper Hypertrophy

Incline Dumbbell Press – 3 × 10


Lat Pulldown – 3 × 10–12

Lateral Raise – 2 × 15
Wrist Curls (Cable) – 3 × 15

Machine Row – 3 × 10
Superset: Cable Curl + Rope
Pushdown – 2 × 12–15

Note: This day focuses on volume and pump.


Use lighter weights and shorter rest to
maximize muscle fatigue and blood flow.

Day 6 – Arms Focus

Incline DB Curl – 3 × 10–12


Concentration Curl – 2 × 15
Skullcrushers – 3 × 10–12
Rope Triceps Pushdowns – 3 ×
12–15
Cross-body Hammer Curl – 2 × 15

Note: Focus on full stretch and contraction for


biceps and triceps. Use lighter weights for
strict form and optimal activation.

Day 7 – Rest

Full rest day. Recharge mentally and


physically for the next cycle.

Training Notes

Apply progressive overload weekly


Prioritize sleep (8 hrs) and
hydration
Log all weights & reps to track
progress

Adjust reps/weight based on


recovery

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