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Final PPL Program

The document outlines a Push/Pull/Legs (PPL) workout program focused on size, strength, and progression, recommending a surplus diet for optimal growth. Each training day includes specific exercises with set and rep ranges, emphasizing logging progress and adhering to non-negotiable rules such as training frequency and recovery. Key rules include training 5-6 days a week, consuming approximately 3,000+ calories daily, and ensuring adequate sleep for recovery.

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Daniel Alupoaie
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5 views1 page

Final PPL Program

The document outlines a Push/Pull/Legs (PPL) workout program focused on size, strength, and progression, recommending a surplus diet for optimal growth. Each training day includes specific exercises with set and rep ranges, emphasizing logging progress and adhering to non-negotiable rules such as training frequency and recovery. Key rules include training 5-6 days a week, consuming approximately 3,000+ calories daily, and ensuring adequate sleep for recovery.

Uploaded by

Daniel Alupoaie
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

FINAL PUSH / PULL / LEGS (PPL) PROGRAM

Designed for size, strength, and progression. Follow exactly. Eat in a surplus.

PUSH DAY (Chest / Shoulders / Triceps)


• Barbell Bench Press – 4 sets x 5–8 reps (1–2 RIR)

• Incline Dumbbell Press – 3 sets x 8–10 reps (1 RIR)

• Seated Shoulder Press – 3 sets x 6–10 reps (1–2 RIR)

• Lateral Raises (DB or Cable) – 4 sets x 12–20 reps (last set to failure)

• Cable / EZ-Bar Triceps Pushdown – 3–4 sets x 10–15 reps (last set to failure)

• Overhead Triceps Extension – 2–3 sets x 12–15 reps (last set to failure)

PULL DAY (Back / Rear Delts / Biceps)


• Pull-Ups or Lat Pulldown – 4 sets x 6–10 reps (1 RIR)

• Seated Chest-Supported Row – 3–4 sets x 6–10 reps (1–2 RIR)

• Seated Cable Row (Neutral Grip) – 3 sets x 10–12 reps (1 RIR)

• Rear Delt Fly (Machine or Cable) – 4 sets x 12–20 reps (failure)

• EZ-Bar Curl – 3 sets x 8–12 reps (last set to failure)

• Incline DB Curl or Hammer Curl – 2–3 sets x 10–15 reps (failure)

LEG DAY (Quads / Hamstrings / Glutes / Calves)


• Squat or Leg Press – 4 sets x 5–8 reps (1–2 RIR)

• Romanian Deadlift (RDL) – 3–4 sets x 6–10 reps (1 RIR)

• Seated or Lying Leg Curl – 3 sets x 10–15 reps (failure)

• Bulgarian Split Squat or Walking Lunges – 2–3 sets x 8–12 reps per leg

• Standing or Seated Calf Raises – 5 sets x 10–20 reps (failure every set)

NON■NEGOTIABLE RULES
• Train 5–6 days per week (PPL x2 or PPL x1.5).

• Log every lift. Add reps or weight weekly.

• Rest 2–3 min on compounds, 60–90 sec on isolations.

• Eat ~3,000+ kcal daily. No surplus = no growth.

• Sleep 8–9 hours. Recovery builds muscle.

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