Build Back Better

Program Description

This is a PPLPP program for intermediate to advanced lifters who want to run a simple but effective program. It focuses on hypertrophy while not compromising on strength, integrating calisthenics and a combination of the most loadable, high activation exercises that cultivate resilience, making you build and master your body optimally. It should be executed like this: Monday: Day 1 Tuesday: Day 2 Wednesday: Day 3 Thursday: Off Friday: Day 4 Saturday: Day 5 Sunday: Off Note: When doing Smith machine exercises, you can simply let the weight rest on the safeties, eliminating the need to "twist it out" in the beginning. When doing seated Smith machine behind the neck presses, take a comfortable grip, set safeties so that the bar is just above shoulder height, and only press from that position on the first rep! get somebody to assist you on the first rep if you can, and don't go below ear level after that until you complete the set! Progression Method: Double Progression. This program has no deloads, as this allows for more consistent progressive overload and thus growth, plus you should be recovering quite well from this if you execute it properly.

Program Overview