Basic Hypertrophy Program. PPL/UL Hybrid

Program Description

This is a flexible program based on a Pull/Push/Legs - Upper/Lower split for strength and hypertrophy that you can run over and over again. It is a 5 day program with rest days on Saturday and Sunday, but you can put rest days on Thursday and Sunday if you need a day off in the middle of the week or run it asynchronous. The 5th and 10th weeks are deload weeks meant for Active rest or a half volume repeat of week 1. These weeks show full body workouts that you can use on Fridays to substitute for the upper/ lower part of the week when you don't have time to hit the gym 5 days per week, alternative upper and lower workouts, and density circuits if you want to add some cardio at the end of the week or workout. They can be a substitute for a lifting day. Finally, the 1st, 4th, 6th and 9th weeks are balanced, and the upper body and push pull days of 2nd, 3rd 7th and 8th weeks have either horizontal or vertical emphasis and leg days are either quad or hip dominant.

Program Overview