Achieve Aesthetics : PPLUL 5 Day Split

by Adam M.

64 athletes joined

Program Description

Every set to failure FOR DEVELOPING BRUTE STRENGTH AND SIZE Notes*** This is one of my first programs, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Rest days include some abs, calves and neck work should take Ike 20-30 min and can be done at home This follows a 10-12 set per body part split You can swap out assisted exercises for bw or even weighted variations

Program Overview

Level

Intermediate, Advanced, Novice

Goal

Powerbuilding, Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

6 weeks

Time Per Workout

70 minutes

Created

Jan 16, 2024 09:36

Last Edited

Jul 16, 2024 09:52

Day 4

Leg Raise (Captain's Chair)

2 Sets

AMRAP

@10

Calf Raise (Bodyweight)

2 Sets

AMRAP

@10

Knee Raise (Captain's Chair)

2 Sets

AMRAP

@10

Neck Curl

2 Sets

AMRAP

@10

Neck Extension

2 Sets

AMRAP

@10

Day 7

Leg Raise (Captain's Chair)

2 Sets

AMRAP

@10

Calf Raise (Bodyweight)

2 Sets

AMRAP

@10

Knee Raise (Captain's Chair)

2 Sets

AMRAP

@10

Neck Curl

2 Sets

AMRAP

@10

Neck Extension

2 Sets

AMRAP

@10

Day 2

Pull-Up (Assisted)

2 Sets

5-8 Reps

@10

Underhand Lat Pulldown

3 Sets

6-10 Reps

@10

Pullover (EZ Bar)

3 Sets

10-15 Reps

@10

Spider Curl

3 Sets

6-9 Reps

@10

Rear Delt Fly (Machine)

3 Sets

6-12 Reps

@10

Seated Wide-Grip Row (Cable)

2 Sets

5-7 Reps

@9.5

Incline Curl (Dumbbell)

3 Sets

5-8 Reps

@10

Hammer Curl

1 Set

5-7 Reps

@10

Day 1

Bench Press (Paused)

2 Sets

3-5 Reps

@10

Larsen Press (Barbell)

3 Sets

5-10 Reps

@10

Incline Chest Fly (Dumbbell)

3 Sets

6-8 Reps

@10

French Press

3 Sets

6-10 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

One Arm Lateral Raise (Cable)

3 Sets

6-12 Reps

@10

Tricep Pushdown (Cable)

3 Sets

5-6 Reps

@10

Day 5

Bench Press (Paused)

2 Sets

3-5 Reps

@10

Larsen Press (Barbell)

3 Sets

5-10 Reps

@10

Wide Grip Lat Pulldown

2 Sets

6-8 Reps

@10

Lat Pulldown (Close Grip)

2 Sets

5-8 Reps

@10

Seated Overhead Press (Barbell)

2 Sets

3-6 Reps

@10

Incline Curl (Dumbbell)

2 Sets

5-7 Reps

@10

Incline Chest Fly (Dumbbell)

2 Sets

1 Set

6-8 Reps

2-5 Reps

@10

Spider Curl

2 Sets

6-10 Reps

@10

Face Pull

3 Sets

7-12 Reps

@10

Overhead Tricep Extension (Cable)

3 Sets

5-8 Reps

@10

One Arm Lateral Raise (Cable)

2 Sets

7-12 Reps

@10

Tricep Pushdown (Cable)

1 Set

5-8 Reps

@10

Lateral Raise (Dumbbell)

2 Sets

6-12 Reps

@10

Reverse Wrist Curl (Dumbbell)

2 Sets

5-12 Reps

@10

Day 3

Clean Deadlift

1 Set

3-5 Reps

@10

Front Squat (Barbell)

1 Set

3-5 Reps

@10

Leg Press (45 Degrees)

4 Sets

5-7 Reps

@10

Leg Curl

5 Sets

6-8 Reps

@10

Leg Extension

2 Sets

5-8 Reps

@10

Rear Delt Fly (Machine)

2 Sets

6-12 Reps

@10

Day 6

Box Jump

1 Set

3-6 Reps

@8.5-9.5

Rear Delt Fly (Dumbbell)

1 Set

6-12 Reps

@10

Box Jump

1 Set

3-6 Reps

@8.5-9.5

Squat (Smith Machine)

3 Sets

5-8 Reps

@10

Deadlift (Smith Machine)

3 Sets

5-8 Reps

@10

Double Leg Multi-Directional Pogo

1 Set

AMRAP

@8-9.5

Rear Delt Fly (Dumbbell)

1 Set

6-12 Reps

@10

Leg Curl

3 Sets

6-8 Reps

@10

Leg Extension

3 Sets

5-7 Reps

@10