PPLPP 5x HT

9 RPE 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 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

Week 13

Week 14

Week 15

Week 16

Bayesian Curl

Preacher Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Chest Supported Row (Dumbbell)

Kelso Shrug

Forearm Supenation & Rises

Pull (arms focused)

Lu Raise

Upright Row (Barbell)

Dip (Assisted)

Seated Overhead Press (Dumbbell)

Neck Extension

Neck Flexion

Neck Curl

Push 1 (shoulders.)

Deadlift (Barbell)

Lat Pulldown

Pull 2 (back focused)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Rear Delt Fly (Dumbbell)

Chest Fly (Cable)

Push 2 (chest & tri focused)

Squat (Barbell)

Hack Squat

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Calf Raise (Machine)

Abs Crunch (Machine)

McGill Big 3

Legs

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