Black Mamba PPLPPL

This is a lower-volume program for intermediate to advanced lifters following a double progression model. Once you’ve reached the top rep range for all sets with solid form, it’s time to increase the weight. This hypertrophy program is designed to hit every muscle multiple times per week. Push hard, stay consistent, and you’re going to put on serious mass. Fight the power.

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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

Preacher Curl (EZ Bar)

Bayesian Curl

Bicep Curl (Barbell)

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

AD Press

Lateral Raise (Dumbbell)

Standing Calf Raise

Cardio

Push 1

Skull Crusher (Barbell)

Seated Dip (Machine)

Overhead Tricep Extension (Cable)

Single Arm Pushdown

Lat Pulldown (Neutral Grip)

Single Arm Row (Dumbbell)

Kelso Shrug

Lat Pulldown

Rear Delt Fly (Cable)

Seated Row (Cable)

Farmer's Walk (Weighted)

Sprint

Pull 1

Hack Squat

Back Extension (Weighted)

Romanian Deadlift (Dumbbell)

Seated Hamstring Curl

Leg Extension

Hip Abductor (Machine)

Leg 1

Preacher Hammer Curl

Incline Curl (Dumbbell)

Concentration Curl

Close Grip Bench Press (Smith Machine)

Behind-The-Neck Press (Smith Machine)

Partial Lateral Raise

Abs Crunch (Machine)

Push 2

Tricep Pushdown (Cable)

Tricep Kickback

Underhand Lat Pulldown

Helms Row

Seated Calf Raise

Pull 2

Hip Thrust (Machine)

Hip Adductor (Machine)

Leg 2

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