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Advanced PPL Hypertrophy Workout Plan

The PPL Hypertrophy Program - Advanced Edition is a structured 7-day workout plan focusing on push, pull, legs, and hypertrophy training. It emphasizes proper warm-up, exercise form, and progressive overload while incorporating rest and recovery days. Each training day targets specific muscle groups with detailed exercise sets and repetitions to maximize muscle growth and safety.

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eiad.hazem1010
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5 views1 page

Advanced PPL Hypertrophy Workout Plan

The PPL Hypertrophy Program - Advanced Edition is a structured 7-day workout plan focusing on push, pull, legs, and hypertrophy training. It emphasizes proper warm-up, exercise form, and progressive overload while incorporating rest and recovery days. Each training day targets specific muscle groups with detailed exercise sets and repetitions to maximize muscle growth and safety.

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
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. Focus on mobility, hydration,


and sleep.

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

Total rest. Recover and prepare for the next


week.

Training Notes

Apply progressive overload weekly


Prioritize sleep (8 hrs) and hydration
Log all weights & reps to track
progress
Adjust reps/weight if recovery is
limited

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