Silas' Esthetic-Focused PPL

Your body needs a lot less work to maintain muscle when cutting, hence the 3 days. With the upper body, it is recommended 1, 10 RPE working set with 2 second positives and 7 second negatives. For the lower body, it is recommended 1, 10 RPE working set of standard positives and negatives, but extremely high rep range (between 25 and 75). Your legs are endurance muscles. Treat them as such. (Disregard if beginner-novice lifter and run program normally)

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Week 1

Week 2

Week 3

Week 4

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Abs Crunch (Machine)

Legs

Incline Bench Press (Barbell)

Larsen Press (Barbell)

Chest Fly (Cable)

Shoulder Press (Machine)

Y Raise

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Push

Lat Pulldown

Chest Supported Row (Machine)

Pullover (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Pull

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