Power Bomb PPL

(34 reviews)
Push Pull Legs split that corrects the torso dominance that you typically see with most PPL splits.
Program Description

Goal: Give lifters that 6x per week in the gym experience, while also correcting the torso dominance that you typically see with PPL (Push Pull Legs) splits. This split has a bodybuilding bias and will work every muscle. Be prepared to work HARD, I HIGHLY recommend that your diet, hydration, and sleep is on point. In the words of Kali Muscle, “EAT”. 

Read the detailed program guide below.

Program Overview
CoachBald Omni-Manverified coach
LevelNovice, Intermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week6 days
Program Length10 weeks
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Week 1
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 2
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 3
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 4
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 5
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 6
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 7
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 8
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 9
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
Week 10
Day 1
ExerciseSetsReps
Full Range of Motion DB Press4
8-12
Abs Crunch (Weighted)4
8-12
Standing Lateral Raise3
10-15
Flat Chest Fly3
10-15
Incline Triceps Pressdown3
6-12
Decline DB Extension3
8-12
Face Pull4
12-20
Neck Flexion and Extension4
12-20
Day 2
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-10
Hanging Leg Raise3
8-12
Rack Chin3
6-12
Skier3
10-15
Preacher Curl3
6-12
Seated Hammer Curl3
6-12
Day 3
ExerciseSetsReps
Leg Curl2
8-15
Hack Squat3
6-12
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Bulgarian Split Squat2
8-12
Leg Extension2
8-12
Day 4
ExerciseSetsReps
Dual Rope Triceps Pressdown3
8-15
Decline DB Extension3
6-10
Full Range Of Motion DB Press3
8-12
Abs Crunch (Weighted)3
10-15
Chest Fly (Cable)3
10-15
Standing Lateral Raise4
10-15
Neck Work4
10-15
Face Pull4
10-15
Day 5
ExerciseSetsReps
Incline Curl (Dumbbell)3
8-12
Reverse Bicep Curl (EZ Bar)3
12-15
Bent Over Strict Row3
8-12
Kelso Shrug3
10-15
Hanging Leg Raise3
AMRAP
Rear Delt Fly (Dumbbell)3
10-15
Forearm Isolation of Choice3
10-15
Day 6
ExerciseSetsReps
Seated Hamstring Curl2
6-12
High Bar Squat (Barbell)3
5-8
Hip Adductor (Machine)3
10-15
Abs Crunch (Weighted)4
10-15
Calf Raise4
10-15
Neck Work4
10-15
Sissy Squat3
AMRAP
What People Are Saying
3.9/ 5
Mark Refsgaard SørensenMan, 34
1 week complete
0
As expected strength gains
As expected muscle gains
Significant modifications
Good but you cant do it in 60 min min 35 res time and you need to do your rep also is more like one and a half hour workouts
a month ago
noahnunezMan
10 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
Completed the program, overall really disappointed in my man BOM.
a month ago

PROGRAM GUIDE

Newer Trainees: I gave a range of sets that you can do, newer trainees should pick the lowest number of sets, and trainees who need more volume should pick the higher number of sets.

Progressions: With double and dynamic double progressions on your first week, make sure to keep a couple reps in the tank on your first set. Personally, I try to hit the top end of the rep range on my first set, and then I spend the subsequent weeks filling out the subsequent sets. This lets me create momentum and smoother progression

Intraworkout Nutrition: I recommend intra workout nutrition of a quick digesting carb (fruit, Gatorade etc). re-hydration (think water, salt, potassium, magnesium), is important as well. For best results, place this somewhere in the middle of your training session.

Deload Protocol: Deload intuitively, you can push hard for a lot longer than you think you can. For those that prefer scheduled deloads, you can also deload every 6-8 weeks periodically. For deload week, go easy on 1-2 sessions that week, then resume the rest of the week as planned.

Rest Days: It can either be ran in a traditional “PPL, PPL, Rest” OR in a “3 days on, 1 day off, 3 days on, 1 day off” structure for lifters that need or want more rest.

Leg Day Warm Ups: 5-10 minutes on a stationary bike, alternate between reverse and normal pedaling. Increase the time on the bike as needed.

Push Warm-Ups: Light rows with a dumbbell, facepulls, and light weight dumbbell presses for a few sets of 20 (GO LIGHT…if your muscles are worked by this, you did too much)

Pull Warm-ups: Band Pressdowns and Curls for blood flow


Double Progression and Dynamic Double Progression

Double Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)

I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.

Double Progression

In basic Double Progression, you’re given a set and rep range.

For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.

This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.

There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.

OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.

(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)

When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs)

Then you follow the same progression scheme for the new weight you’ve selected

Dynamic Double Progression

Dynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again:

Week 1: 3x8 @ 200

Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200

Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200

So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.

General Reminders:

The way that I like to coach double progression and dynamic double progression is like this:

That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.

For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure.

If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time.

When to Swap Movements

I say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress.

But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations.

When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain.

It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes.

Rep Quality

I go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.

That being said, don’t get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you’re not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.