Progressive Volume PPLUL

Program Description

The Progressive Volume PPLUL program is a 5-day hypertrophy-focused training split designed to maximize muscle growth through a strategic balance of intensity, volume progression, and exercise selection. Built around the classic Push, Pull, Legs, Upper, Lower framework, the program systematically targets all major muscle groups twice per week with an emphasis on optimal exercise mechanics, muscle tension, and recovery management. The core goal is pure hypertrophy—increasing muscle size—with progressive volume increases over time to ensure continued adaptation. By incorporating lengthened overloads, shortened contractions, and varying resistance profiles, the program maximizes hypertrophic stimulus while minimizing systemic fatigue. Ideal for intermediate to advanced lifters, this system combines: High-effort compound lifts for mechanical tension Isolation movements to target specific muscle regions Planned volume ramping phases and deload weeks to support recovery and prevent plateaus Whether training at a commercial gym or well-equipped home gym, this program delivers structure, science-based progression, and physique-focused results.

Program Overview