PPL-hybrid powerbuilding (6days)

Balanced program for advancing in strength and size

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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

Bench Press (Paused)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Plank

Push

Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Pull-Up (Weighted)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Hammer Curl

Hanging Leg Raise

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Seated Calf Raise

Cable Crunch

Stretching

Cardio

Rest

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Decline Crunch

Standing Pullover (Cable)

T-Bar Row

Face Pull

Preacher Curl (EZ Bar)

Concentration Curl

Pallof Press

Front Squat (Barbell)

Leg Curl

Leg Extension

Wood Chop

Legs

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