A PPL-based program for intermediate to advanced lifters who want to prioritize hypertrophy while also gaining some admirable strength. 

I can verify with experience that it provides for excellent growth across the whole body with choice, high stimulus exercises.

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: Use a narrow, lat-biased grip on the rows and brace against a stable surface with your other hand in one arm rows.

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.

Build Back Better

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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

Bench Press (Barbell)

Incline Chest Press (Machine)

Dip (Weighted)

Shrug (Barbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Abs Crunch (Machine)

Tricep Pushdown (Cable)

T-Bar Row

Pull-Up (Weighted)

One Arm Bent Over Row

Preacher Curl (EZ Bar)

Zottman Curl

Reverse Pec Deck

Underhand Lat Pulldown

Wrist Curls

Romanian Deadlift (Barbell)

Shoulder Press (Plate Loaded)

Hack Squat

Leg Press (45 Degrees)

Nordic Curl

Standing Calf Raise

Lying Leg Curl

Leg Extension

Alternating Dumbbell Curl

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