One Leg Day Is All You Need (PPL Upper Biased)

This program is designed to bias the upper body within the PPL split in order to focus on growth in that area. The single leg day is included for those who dislike doing legs, but realize it is a necessary component of the well rounded hypertrophy for the body. Each day has high resistance with low volume, to allow hypertrophy in the most optimal way, only progressing in weight once an individual produce more reps than listed. It is important to recommend to use the leg day as an intense training day, taking everything to failure and pushing the weigh to your limits, it is the trade off for only having one leg day.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lat Pulldown

Hammer Curl

T-Bar Row

Upright Row (Barbell)

Shrug (Dumbbell)

Pull Day

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Push Day

Overhead Press (Barbell)

Squat (Barbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Leg Day 

0 reviews for One Leg Day Is All You Need (PPL Upper Biased)