PPL Rack n’ Roll

Rack ‘n’ Roll isn’t for the foam-rolling, selfie-taking, cable-curl crowd. This is for the brave few who actually use the squat rack—for squats. It’s a no-frills, barbell-smashing, joint-creaking tribute to the golden age of gains, where chalk is cologne and failure is just the last warm-up set. If your idea of cardio is re-racking 45s, welcome home. If not? Enjoy your BOSU ball.

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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

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Push Up

Walk

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Hammer Curl

Stretching

Squat (Barbell)

Deadlift (Barbell)

Hip Thrust (Dumbbell)

Ab Wheel

Yoga

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