Guts PPLWP

🔹 Progression Rules in  5×5

Add weight each workout

Squat: +5 lb (2.5 kg) every workout

Bench Press, Overhead Press, Barbell Row: +5 lb (2.5 kg) every workout

Deadlift: +10 lb (5 kg) every workout

→ Since you train 3x/week, this adds up to ~15 lb/week on squats and ~30 lb/week on deadlifts in the early stages.

If you fail a lift (can’t get 5×5 with good form):

Retry the same weight at your next session.

If you fail 3 times in a row, deload (reduce the weight by 10%) and build back up.

Deloads are part of the plan
They allow recovery and give you momentum to break past sticking points. The idea is you’ll come back stronger after a reset.

When it gets really heavy

You’ll eventually stop being able to add weight every workout.

At that point, the program suggests switching to 3×5 instead of 5×5 to reduce fatigue and allow progress.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Dumbbell Row

Chest Supported Row (Dumbbell)

Pullover (EZ Bar)

Hammer Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

PULL #1

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Incline Chest Fly (Dumbbell)

Skull Crusher (Dumbbell)

JM Press

Sit Up

PUSH #1

Squat (Barbell)

Reverse Nordic Curl

Hip Abduction (Band)

Platz Squat

Standing Calf Raise

LEGS #1

Seated Overhead Press (Barbell)

Incline Curl (Dumbbell)

French Press

Preacher Curl (Barbell)

Tricep Kickback

Lying Leg Raise

WP & ARMS #1

Barbell Row

Pull-Up (Weighted)

Inverse Zottman DB Curl

Shrug (Barbell)

PULL #2

Y Raise (Dumbbell)

Dip (Weighted)

Overhead Extension (EZ Bar)

Ab Wheel

PUSH #2

Bulgarian Split Squat (Barbell)

LEGS #2

Skull Crusher (Barbell)

Spider Curl

Abs Crunch (Bodyweight)

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