The Progressive Volume PPLUL program is an 11-week strength training journey designed for serious lifters looking to enhance muscle growth and strength. With three targeted sessions per week, you'll focus on upper body, lower body, and a comprehensive full-body workout, utilizing a mix of free weights and machines for maximum effectiveness. Each session is structured to progressively increase volume, ensuring you challenge your muscles and achieve tangible results. Get ready to push your limits and transform your physique with this well-rounded program!

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.

Progressive Volume PPLUL 

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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

Incline Bench Press (Barbell)

Cable Crossover Ladder

Wide Grip Pull-Up

High-Cable Lateral Raise

Pendlay Deficit Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

Lying Leg Curl

Squat (Smith Machine)

Machine RDL (V-Bar Handle - BootyBuilder)

Leg Extension

Standing Calf Raise

Cable Crunch

Lower

Horizontal Machine Chest Press

Shoulder Press (Machine)

Bottom Half Incline Chest Fly Machine (Panatta)

High-Cable Cuffed Lateral Raise

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