HIPPL Bench/Squat Focus

Lift big circles make sad voice go away. Okay, real instructions. This is a PPL program. It's set up as 6 days a week but don't worry about that. Just do the sessions in order. If you want to PPLRPPLR or sneak in additional rest days - go for it. I originally built this to help me increase my bench and squat (while chasing hypertrophy) so there are submaximal sets on each push and leg day, respectively. Bench/squat will follow a simple progression, 3 sets per session, increasing the weight per session, based on a percentage of your true one-rep max (a one-rep max that you could hit any given day, not your methed-out-on-preworkout-just-got-dumped-smelling-salts-poured-into-your-eyes one rep max). It will seem light at first, just do it, slow it down and perfect form, feel everything activating and focus on quality. The last week will have a pyramid up to a heavier single, then drop down to an AMRAP set to see progress on estimated 1RM. For the accessory movements, go heavy and *try* to do a dynamic double progression. That means whenever you hit the target reps (or exceed them) increase the weight for the next set/session. For the final isolation exercise I'm doing a standard double progression. When you can hit the top end of the rep-range on both sets, increase weight next time. Things to note: No calves programmed. Add them after leg day or push day if you want to do them. Like the rest of these exercise, go heavy. Like, you can't do more than 10 reps heavy. Triceps work is after pull day, biceps work is after leg day. This is just to keep triceps fresher than after a bunch of pushing, and biceps fresh after a bunch of pulling. Rest 2 minutes between each movement, 2-3 warm up sets with 1:30 rest. On the non-percentage based movements, push it. I'm usually aiming for 1-0.5 RIR if not total failure when it can be done safely. Take new (to you) exercises lightly at first. A lot of this program should be pretty heavy, and you don't want to hurt yourself adapting to a new movement.