PPL-PUMP BODYBUILDING

Pure Bodybuilding program to gain size. With focus on recovery and low CNS fatiguing exercises.

We will build volume and intensity over 5 weeks before a deload. 

Double progression: Start with a weight that makes you 2-4 reps shy of the reps given and increase the weight when you hit the target reps for 2 sets in a row.

Monday, Wednesday ,Friday, and Saturday

Feel free to swap machines and exercises for similar ones that feel best for you, but try to stick to the order.

Quad and Glute volume very similar as most men do not do enough glute volume and this creates imbalances and lower back problems. (Trust me)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Last set to failure on rpe 9 and 10 for all exercises in the program

Romanian Deadlift (Dumbbell)

Split Squat (Front Elevated)

Single Arm Iso Row

PULL

Hip Thrust (Machine)

Incline Bench Press (Barbell)

Chest Press (Machine)

PUSH

Hamstring Curl

Hip Adductor (Machine)

Belt Squat

Sissy Squat (Weighted)

Standing Calf Raise

LEGS

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

PUMP

Leg Extension

Romanian Deadlift (Barbell)

Deload

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