Build Back Better

This is a PPLPP program for high intermediate to advanced lifters who want to specialize in building the back and arms, with more emphasis on the back.

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

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.

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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 Bench Press (Dumbbell)

Dip (Weighted)

Shrug (Barbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Abs Crunch (Machine)

Deadlift (Barbell)

Hack Squat

Leg Press (45 Degrees)

Reverse Nordic Curl

Nordic Curl

Lying Leg Curl

Reverse Pec Deck

Preacher Curl (EZ Bar)

Alternating Dumbbell Curl

T-Bar Row

Pull-Up (Weighted)

Shoulder Press (Machine)

One Arm Bent Over Row

Wrist Curls

Underhand Lat Pulldown

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