Achieve Aesthetics : PPLUL 5 Day Split

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Leg Raise (Captain's Chair)

Rest/ Accessory 

Pull-Up (Assisted)

Underhand Lat Pulldown

Rear Delt Fly (Machine)

Hammer Curl

Pull

Bench Press (Paused)

Larsen Press (Barbell)

Incline Chest Fly (Dumbbell)

Push

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Leg extensions and hamstring curls are single leg and box jump with pogos are superset

Clean Deadlift

Front Squat (Barbell)

Leg Press (45 Degrees)

Legs and Deadlift 

Leg extensions and hamstring curls are single leg

Box Jump

Squat (Smith Machine)

Deadlift (Smith Machine)

Double Leg Multi-Directional Pogo

Legs and Plyo

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