AthLeanX PPL + Upper 1.2

The program is a six days per week pull, push legs split. The goal of this split is to maximize hypertrophy through overloading and a lot of volume. Every day is designed in the same kind of way. The first exercise is a heavy loading exercise with around 6 reps. The movements after that are designed to targets the muscles on each specific day. Further the workout, the more repetitions the exercises contains. The workout ends with a corrective/injury prevention exercise. On push and pull day you will train and superset the biceps and the triceps to get additional volume for the arms. 

The links to the videos:

Pull:
https://www.youtube.com/watch?v=IOl42YpK_Es&t=330s&pp=2AHKApACAQ%3D%3D

Push:
https://www.youtube.com/watch?v=HE45jVN7XKM

Legs:
https://www.youtube.com/watch?v=X6H4l9R3DnY



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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

Week 13

Week 14

Week 15

Week 16

Take 2 mins rest in between sets  

Focus on form 

Slow and steady!

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Dumbbell High Pull

Straight Arm Pulldown

Face Pull

Angels and Devils

Pull Day

Bench Press (Dumbbell)

Chest Fly (Machine)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Seated Row (Machine)

Push Day

Hack Squat

Hip Thrust (Machine)

Single Leg Romanian Deadlift

Seated Hamstring Curl

Reverse Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Leg Day

Wide Grip Lat Pulldown

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

T-Bar Row

Lateral Raise (Cable)

Snatch Deadlift

Pull-Up (Weighted)

Kettlebell Gorilla Row

Pull Day 2

Overhead Press (Barbell)

Floor Chest Fly (Dumbbell)

Push Up

Push day 2

Squat (Barbell)

Glute Bridge (Bodyweight)

Seated Calf Raise

Leg day

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