The primary goal of this program is to maximize muscle hypertrophy for individuals 
in the intermediate-advanced stage of training advancement. The secondary goal of 
this program is to increase general strength on fundamental compound movements 
that involve large muscle masses.

Advanced PPL

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Pull Through (Cable)

Walking Lunge (Dumbbell)

Standing Calf Raise

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Dip (Weighted)

Chest Fly (Cable)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Ab Wheel Rollout

1-Arm Lat Pull-In

Pull-Up (Bodyweight)

Pendlay Row

High Row

Seated Face Pull

Preacher Curl (Dumbbell)

Deadlift (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Swiss Ball Leg Curl

Seated Calf Raise

Bench Press (Close Grip)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Cable Triceps Kickback

Bicycle Crunch

Lat Pulldown (Neutral Grip)

Kneeling Straight-Arm Cable Pullover

Snatch Grip Barbell Shrug

Cable Reverse Flye

Single-Arm Cable Curl

Hammer Curl (Dumbbell)

Temo Back Squat

Round Back 45 Degree Hyperextension

Smith Machine Reverse Lunge

Enhanced-Eccentric Leg Extension

Enhanced Eccentric Lying Leg Curl

Lateral Banded Walk

Tempo Standing Calf Raise

Arnold Press

Close Grip Bench Press (Smith Machine)

Low-To-High Cable Flye

Barbell Floor Skull Scrusher

Egyptian Lateral Raise

Overhead Tricep Extension (Cable)

Hanging Leg Raise

Pull-Up (Weighted)

One Arm Bent Over Row

Chest Supported T-Bar Row W/Band

Rope Upright Row

Dumbbell Supinated Curl

Spider Curl

Hip Thrust (Barbell)

Goblet Squat

Leg Curl

Overhead Press/Push Press Complex

Triceps V-Bar Pressdown

Lateral Raise (Machine)

Plank

Lat Pulldown (Single Arm)

Seal Row

Standing Pullover (Cable)

Reverse Pec Deck

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