Struggler: Hypertrophy PPL x3 Training Program

3 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2 minutes for main movements 1 minute for accessories. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 3 sets of 6-10 reps and 3-5 sets of 8-15 reps, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 9 reps for two of the three sets, then you would keep trying at 9 reps and go higher until you hit that 15 rep count. Then increase the weight and start over. But this is only the start I’ll keep changing things around as I get better. Credits towards “AdveragetoJacked” on YouTube this is his program and all I did was map it out.

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Week 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Chest Fly (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push 

Heel Elevated Squats (Conventional/ Wide grip)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Legs 

Wide Grip Lat Pulldown

Rear Delt Fly (Cable)

Reverse Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Preacher Curl (EZ Bar)

Pull

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