Kitchen Sink Mixed PPL

The goal of this program is to achieve progression on the big compounds by training around them with appropriate accessories and building mass in the process while providing lots of variety in just 3 days per week. In order to hit each muscle group 2x weekly, each day has a primary and secondary focus. Day one is Push/Legs, day two is Pull/Push, and day three is Legs/Pull. Ideally workouts are completed in 60-75 minutes. Workouts can be shortened if needed by removing redundant accessories, being sure to hit each muscle group at least twice per week.

On the first lift of the day:
- 1st set, 8 reps @ 95% of 5RM.
- 2nd - 4th sets, AMRAP at 5RM.
- 5th set, AMRAP at 95% of 5RM. 
- Increase weight when you do 2nd - 4th sets to 5 reps successfully. 

On the second lift of the day:
- 1st set, 10 reps at 85% of 5RM.
- 2nd set, 8 reps at 95% of 5RM.
- 3rd set, AMRAP at 5RM. 
- Increase weight when you do 3rd set to 5 reps successfully. 

On all other weighted exercises, work within a rep range with the target reps being the upper end of the range. For example, if the target shows 8 reps, work within 5-8 reps. 
8 reps = 5-8
10 reps = 8-10
12 reps = 8-12
15 reps = 12-15
20 rep = 15-20
Increase weight when you are topping out the rep range on all three sets.

The goal of this program is to achieve progression on the big compounds by training around them with appropriate accessories and building mass in the process while providing lots of variety in just 3 days per week. In order to hit each muscle group 2x weekly, each day has a primary and secondary focus. Day one is Push/Legs, day two is Pull/Push, and day three is Legs/Pull. Ideally each workout should take one hour. Workouts can be shortened if needed by removing redundant accessories, being sure to hit each muscle group at least twice per week.

On the first lift of the day:
- 1st set, 8 reps @ 95% of 5RM.
- 2nd - 4th sets, AMRAP at 5RM.
- 5th set, AMRAP at 95% of 5RM. 
- Increase weight when you do 2nd - 4th sets to 5 reps successfully. 

On the second lift of the day:
- 1st set, 10 reps at 85% of 5RM.
- 2nd set, 8 reps at 95% of 5RM.
- 3rd set, AMRAP at 5RM. 
- Increase weight when you do 3rd set to 5 reps successfully. 

On all other weighted exercises, work within a rep range with the target reps being the upper end of the range. For example, if the target shows 8 reps, work within 5-8 reps. 
8 reps = 5-8
10 reps = 8-10
12 reps = 8-12
15 reps = 12-15
20 rep = 15-20
Increase weight when you are topping out the rep range on all three sets.

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Week 1

Week 2

Russian Twist (Dumbbell)

Bench Press (Barbell)

Front Squat (Barbell)

Seated Overhead Press (Barbell)

Chest Fly (Cable)

Leg Curl

Bench Press (Close Grip)

Bench Day - Push Legs A

Plank

Sumo Deadlift (Barbell)

T-Bar Row

Romanian Deadlift (Barbell)

Face Pull

Leg Extension

Kettlebell Swing

Sumo Day - Legs Pull A

Side Bend (Dumbbell)

Overhead Press (Barbell)

Reverse Grip Bench Press

Leg Press (45 Degrees)

Chest Press (Machine)

Tricep Extension (Cable)

OH Press Day - Push Legs B

Hanging Leg Raise

Deadlift (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Arnold Press

Dip (Bodyweight)

Seated Row (Cable)

Deadlift Day - Pull Push B

Decline Crunch

Squat (Low Bar)

Bent Over Row (Barbell)

Hip Thrust (Barbell)

Squat Day - Legs Pull B

Ab Wheel

Decline Bench Press (Barbell)

Pull-Up (Assisted)

Pullover (EZ Bar)

BB Row Day - Pull Push A

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