Power build PPL

Gain strength on the big 3, as well as adding more hyper trophy focus. It is a very similar program to Reddit PPL but with more favourability to those looking to body build.

Ideally adding 5lbs a week onto your first deadlift, bench and squat of the week. When you plateau and are unable to hit the recommended volume after increasing the weight, work from that point forward until the program is over. After finding your plateau attempt to add 5lbs to a working set unless it holds you back from using clean form. Do not add another 5lbs unless you can hit all the recommended volume with the recently increased weight.

When the program is over; if you have found success, enjoyed it and wish to repeat the program, re test your 1RM and restart the program with your new 70%’s to work up from. 

Grind out and enjoy!

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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

Squat (Barbell)

Leg Press

Leg Curl

Leg Extension

Seated Calf Raise

Standing Calf Raise

Legs

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Hammer Curl

Bicep Curl (Dumbbell)

Pull

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Tricep Extension (Cable)

Single Arm Overhead Tricep Extension

V-Handle Tricep Pushdown (Cable)

Push

Seated Hamstring Curl

Barbell Row

Chest Supported Row (Dumbbell)

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