Bodybuilding program on an upper/lower split with elements of PPL, making a 5 day training week. 

Day 1: Back/arms
Day 2: Lower - quad biased
Day 3: Chest/delts/biceps
Day 4: Rest
Day 5: Lower - posterior chain biased
Day 6: Upper 
Day 7: Rest

Exercise selection is structured so that each muscle group includes a primary and a secondary movement, with some also having a tertiary isolation, e.g., for chest, the exercise selection is bench for primary, incline DB bench for secondary, and a fly for tertiary. Floater exercises are also included.

For progression on each lift, use a form of double progression (or evolving rep ranges), where you only progress load based on performance on the first set, i.e., if the rep range is 4-8, if you get 8 on the first set and more than 4 on subsequent sets, you can increase load on that exercise in the following session.

Now stop reading and build that almighty power!

Almighty Power

Bodybuilding program on an upper/lower split with elements of PPL, making a 5 day training week. 

Day 1: Back/arms
Day 2: Lower - quad biased
Day 3: Chest/delts/biceps
Day 4: Rest
Day 5: Lower - posterior chain biased
Day 6: Upper 

Exercise selection is structured so that each muscle group includes a primary and a secondary movement, with some also having a tertiary isolation, e.g., for chest, the exercise selection is bench for primary, incline DB bench for secondary, and a fly for tertiary. Floater exercises are also included.

For progression on each lift, use a from of double progression (or evolving rep ranges), where you only progress load based on performance on the first set, i.e., if the rep range is 4-8, if you get 8 on the first set and more than 4 on subsequent sets, you can increase load on that exercise in the following session.

Now stop reading and build that almighty power! 

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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

Week 17

Week 18

High Bar Squat (Barbell)

Back Extension (Weighted)

Hip Adductor (Machine)

Calf Raise (Machine)

Leg Extension

Lying Leg Curl

Standing Behind Neck Shoulder Press (Barbell)

Preacher Curl (EZ Bar)

Spider Curl

Romanian Deadlift (Barbell)

Hack Squat

Seal Row

V-Handle Tricep Pushdown (Cable)

Wide Grip Lat Pulldown

Overhead Tricep Extension (Cable)

Seated Row (Cable)

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