PPLPPL 5x High-frq, Hypertrophy (2x sets)

0 - 1  reps in reserve in all sets (RIR)and every exercise must follow dynamic double progression

IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative 

Also Neck curl is actually lateral neck flexion.

Resting period should be from 3 - 6 minutes! 

Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can.

And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.

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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

Squat (Barbell)

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Calf Raise (Machine)

Abs Crunch (Machine)

McGill Big 3

Legs

Incline Bench Press (Dumbbell)

Dip (Assisted)

Tricep Rope Push Down (Cable)

Chest Fly (Cable)

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

Neck Extension

Neck Flexion

Neck Curl

Push 2 (chest & tri focused)

Bicep Curl (Machine)

Bayesian Curl

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Standing Pullover (Cable)

Forearm Supenation & Rises

Pull (arms focused)

Overhead Press (Barbell)

Seated Overhead Press (Dumbbell)

Upright Row (Barbell)

Lu Raise

Push 1 (shoulders.)

Deadlift (Barbell)

Wide Grip Lat Pulldown

Lat Pulldown (Neutral Grip)

Pull 2 (back focused)

Hip Abductor (Machine)

Leg day 

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