Chell PPL - Barbell Hypertrophy

Unlock your muscle-building potential with the Chell PPL - Barbell Hypertrophy program! Over 12 weeks, you'll engage in a rigorous 6-day split focusing on pull, push, and leg workouts that prioritize barbell exercises for maximum hypertrophy. Each session is designed to challenge your strength and endurance, featuring compound movements like weighted pull-ups and squats, ensuring balanced muscle development. Get ready to transform your physique and elevate your lifting game in a dedicated garage gym environment!

To provide a hypertrophy program for lifters that only have access to limited equipment. (barbell and power rack).

Progressive Overload - Double Progression

Focus on hitting upper rep range. Once upper rep range is hit on all sets, bump weight. Add 5 pounds to upper body lifts and all isolation exercises. 5-10 pounds to Squat. 

PPL rest PPL, or PPLPPL rest

Rest days can be active recovery: walk, swim, stretch, light assault bike work. 

Week 4 and Week 8 can be optional recovery weeks. Either deload, do active recovery or take a week off.

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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

Pull-Up (Weighted)

Bent Over Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Bicep Curl (EZ Bar)

Concentration Curl

Pull Day

Squat (Barbell)

Romanian Deadlift (Trap Bar)

Standing Calf Raise

Walking Lunge

Leg Day

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Push Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Dip (Bodyweight)

Push Day

Leg day

Bench Press (Barbell)

Overhead Press (Barbell)

Upright Row (Barbell)

Hammer Curl

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