S1 Garage Gym PPL

This program takes the DC style fundamentals of training and applying them to a push pull legs format. This program can be preformed can be tailored to any work to rest style blocked training. Do not move onto the next week until all the workouts have been completed for each week. This is a 6 day training week, take your tests as you see fit.  I plan to run it, 3 on 1 off, 3 on 1 off. It could be 2 on 1 off, 2 on 1 off, 2 on 1 off. 

The first exercise for chest, shoulders, and back are preformed using Rest Pause Sets. Take the attempt to failure with a 4 count negative, rest 40 seconds, preform attempt 2, rest 40 seconds, preform attempt 3. Record each attempt in the set block. This is only 1 set, but recorded as 3. 

Hamstring, Quads, Triceps, and Biceps are all preformed as straight sets. 

Rest 2 minutes between straight sets unless otherwise specified.

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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

Lat Pulldown

Standing Pullover (Cable)

Single Arm Row (Dumbbell)

Lateral Raise (Cable)

Hammer Curl (Cable)

Lying Leg Raise

Pull B1

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Lying Leg Curl

Belt Squat

Standing Calf Raise

Cable Crunch

Hamstring 

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Cable Crossover

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Dip (Weighted)

Tricep Extension (Cable)

Hanging Leg Raise

Push A2

Bent Over Row (Barbell)

T-Bar Row

Incline Curl (Dumbbell)

Rear Delt Fly (Cable)

Side Crunch (Cable)

Pull B2

High Bar Squat (Barbell)

Split Squat (Dumbbell)

Sumo Squat

Quad

Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Machine)

Seated Overhead Press (Dumbbell)

Y Raise

JM Press

Overhead Tricep Extension (Cable)

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