Deepseek power building PPL split

The purpose of this program is to forge a supremely powerful, resilient, and balanced athlete through the most efficient and scientifically-sound methodology possible. It is not merely a random collection of exercises; it is a holistic system designed for one outcome: long-term, sustainable strength.

This is achieved through four foundational pillars:

1. Maximal Strength Development: The program is built on the bedrock of heavy, multi-joint compound lifts (Squat, Bench, Deadlift, OHP, Rows, Pull-Ups). These movements provide the greatest neurological and mechanical stimulus, forcing your body to adapt and become fundamentally stronger. Every set, rep, and rest period is chosen to optimize power output and progressive overload, the non-negotiable rule of strength gains.
2. Structural Balance and Injury Resilience: Raw power is useless if your body breaks down. This program strategically uses accessory work not for vanity, but for structural integrity. Exercises like Face Pulls, Lateral Raises, and specific back work counteract the imbalances caused by heavy pressing and lifting, bulletproofing your shoulders, elbows, hips, and knees. This ensures you can train harder, for longer, without being sidelined by injury.
3. Intelligent Efficiency: There is zero "junk volume." Every exercise has a deliberate purpose, either directly contributing to strength (e.g., Close-Grip Bench for lockout power) or protecting it (e.g., prehab work). The A/B workout structure prevents adaptive staleness, continuously challenging your muscles and nervous system in subtly different ways to break through plateaus. The inclusion of RPE auto-regulation ensures every session is productive, whether you feel amazing or tired, making the program sustainable for years, not just months.
4. Athleticism and Function: The focus on compound lifts, core stability (Pallof Press, Landmine Rainbows), and explosive power (Pendlay Rows) builds a physique that is not just aesthetically strong but functionally capable. The strength you gain will translate to real-world power, stability, and confidence.

In essence, this program is your blueprint. It transforms the classic PPL split from a simple bodybuilding template into a sophisticated strength-building system. It respects your time by maximizing the return on every minute invested, and it respects your body by ensuring it remains healthy enough to keep lifting heavier weights long into the future. You will not just get stronger; you will be built to last.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Curl

Seated Calf Raise

Knee Raise (Captain's Chair)

LEGS DAY (A)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Bicep Curl (Barbell)

Face Pull

Pallof Press

PULL DAY (A)

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Cardio

PUSH DAY (A)

Bench Press (Dumbbell)

Bench Press (Close Grip)

Chest Fly (Machine)

Treadmill

PUSH DAY (B)

Deadlift (Barbell)

Pendlay Row

Lat Pulldown

Hammer Curl

Rear Delt Fly (Cable)

Plank

PULL DAY (B)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Leg Extension

Landmine Twist

LEGS DAY (B)

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