PPLPP for advanced lifters

This 14-week PPLPP program is designed for advanced lifters with a solid strength foundation who want to push hypertrophy and performance to the next level. The program uses a Push–Pull–Legs–Push–Pull split to increase training frequency and volume while strategically managing fatigue. Progressive overload, compound-focused lifts, and targeted accessory work are used to drive muscle growth, strength gains, and improved work capacity. Ideal for experienced lifters who can recover well and want a structured, challenging plan that delivers consistent results.

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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

Trap Bar Deadlift

Decline Crunch (Weighted)

Front Squat (Barbell)

Squat (Barbell)

Abs Crunch (Machine)

Romanian Deadlift (Barbell)

Rotary Torso

Legs/Core

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Long Push

Bent Over Row (Barbell)

Rear Delt Fly (Cable)

Chin-Up (Bodyweight)

Lat Pulldown

Incline Curl (Dumbbell)

Short Pull

Incline Bench Press (Barbell)

One Arm Lateral Raise (Cable)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Seated Shoulder Press (Dumbbell)

Short Push

Single Arm Row (Dumbbell)

Hammer Curl

Seated Row (Cable)

Long Pull

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