3 Day HIT PPL v.2

Bodybuilding-style Push/Pull/Legs with high-intensity training in the style of Dorian Yates. 3 days per week. Using garage gym equipment - feel free to sub any movement if needed or wanted.

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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

Pull-Up (Neutral Grip, Weighted)

Chin-Up (Weighted)

Pendlay Row

Meadows Curl

Bicep Curl (Barbell)

Decline Sit Up (Weighted)

Hanging Leg Raise

Pull

Incline Bench Press (Dumbbell)

Dip (Weighted)

Pec Deck (Machine)

Seated Lateral Raise

Overhead Press (Barbell)

Lying Tricep Extension (Dumbbell)

French Press

Push

Lying Leg Curl

Leg Extension (With Yoga Block)

Stiff Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Zercher Squat (Barbell)

Legs

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