2025 Summer Modified PPL

Just a simple bodybuilding program I will be using for my 9 week fat loss phase. Two rounds of back/shoulders, chest/arms, legs (so six distinct training days). The prescribed intensities and volumes ramp up in the first couple weeks. They are sort of arbitrary and can obviously be changed to suit individual needs/preferences (in particular, I will definitely be taking some sets to failure).

Planning to get a Crunch Fitness - FiDi membership and hit my sessions there. If I continue this program after the summer, the fall sessions will be at MIT Zesiger gym.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Pull-Up (Bodyweight)

High Row

Rear Delt Row

One Arm Lateral Raise (Cable)

Upright Row (Cable)

Calf Raise (Leg Press)

Back/Shoulders 1

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Bicep Curl (Dumbbell)

Bayesian Curl

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Chest/Arms 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Reverse Lunge (Barbell)

Decline Sit Up (Weighted)

Legs 1

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Barbell Row

Lat Pulldown

Rear Delt Fly (Dumbbell)

Single Leg Calf Raise (Weighted)

Back/Shoulders 2

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Skull Crusher (Dumbbell)

Narrow Push Up

Chest/Arms 2

Leg Press

Leg Curl

Bulgarian Split Squat (Dumbbell)

Abs Crunch (Weighted)

Legs 2

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