Custom PPL

The original Reddit PPL (Push/Pull/Legs) program is a popular linear progression routine, often praised for its balance of strength and hypertrophy. To optimize it for powerlifting, the focus shifts more heavily towards the three main powerlifts: Squat, Bench Press, and Deadlift. This involves increasing their frequency, prioritizing lower rep ranges for strength gains, and selecting accessory exercises that directly support these lifts.

Here's a modified Reddit PPL program optimized for powerlifting, maintaining the 6-day split:

Key Principles of this Powerlifting-Optimized PPL:

    Increased Frequency of Main Lifts: Squat, Bench Press, and Deadlift are trained more often, with variations.
    Strength Focus (Lower Reps): The primary compound movements will predominantly use lower rep ranges to build maximal strength.
    Volume & Intensity Cycling: While linear progression is still the backbone, some days will be heavier/lower rep, and others will be lighter/higher rep to manage fatigue and accumulate volume.
    Accessory Work for Weak Points: Accessories are chosen to directly improve the main lifts or address common weak points in powerlifters.
    Ample Rest for Main Lifts: Longer rest periods between sets for the main lifts are crucial for recovery and performance.
    Progressive Overload: Continue to add weight to the bar consistently. When you hit the top of the rep range for a given weight, increase the weight in the next session.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Pull (Heavy Deadlift Focus)

Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push (Heavy Bench Focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Leg Extension

Legs (Heavy Squat Focus)

Chest Supported Row (Dumbbell)

Reverse Pec Deck

Preacher Curl (Dumbbell)

Pull (Volume Back Focus)

Squat (Paused)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Volume Squat Variation F

Bench Press (Paused)

Shoulder Press (Plate Loaded)

Chest Press (Machine)

Push (Volume/Technique Bench F

Deload 30-50%

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