PPL Strength 2x SBD

For those who can’t decide whether or not to choose powerlifting or bodybuilding, this is for you. Your main lifts will get done 2x a week at a weight and rep range to at least maintain your strength while you focus on hypertrophy in weak points.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Paused)

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push Day 1

Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Barbell Row

Dumbbell Row

Reverse Pec Deck

Preacher Curl (Dumbbell)

Pull Day 1

Shoulder Press (Machine)

Dip (Weighted)

Chest Fly (Machine)

Push Day 2

Chin-Up (Weighted)

Seated Row (Cable)

Shrug (Dumbbell)

Hammer Curl

Pull Day 2

Squat (Barbell)

Lying Leg Curl

Leg Extension

Seated Hamstring Curl

Straight Leg Calf Raise

Decline Sit Up (Weighted)

Leg Day 2

Leg Press

Leg Raise (Captain's Chair)

Leg Day 1

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