PPL 2

Unlock your strength with the PPL 2 program, an 8-week journey designed for dedicated lifters ready to push their limits. This 6-day split focuses on the classic Push-Pull-Legs format, ensuring balanced development across all major muscle groups. Each workout combines compound and isolation movements, targeting everything from chest and triceps to back and shoulders, with a mix of bodyweight and weighted exercises. Get ready to build muscle, enhance your endurance, and achieve your fitness goals with structured intensity and progressive overload.

This 8 week PPL mesocycle is designed to maximize hypertrophy through high-volume, evidence based training progression. The focus is on building lats, delts, glutes, hams, quads, and chest while maintaining balanced development across the entire physique. 

Progressive Overload: gradually increase stimulus over Weeks 1-3 (increase RIR from 3 to 1) and 5 - 7 (increase sets and RIR).

Planned Recovery: structured deload in week 4 to manage fatigue

Optimal Volume Distribution: Each muscle hit at least 2x per week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Tricep Rope Push Down (Cable)

Cambered Bar Bench Press

Incline Fly Press (Dumbbell)

Cable Fly (High To Low)

Lateral Raise (Dumbbell)

Overhead Press (Barbell)

Overhead Tricep Extension (Cable)

Push Up

Push A

Straight Arm Pulldown

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Prone Cable Rear Delt Fly

Seal Row

Lat Pulldown (Single Arm)

Bayesian Curl

Bicep Curl (Dumbbell)

Pull A

Leg Extension

Seated Hamstring Curl

Safety Bar Squat

Standing Calf Raise

Hack Squat

Hip Thrust (Barbell)

Seated Calf Raise

Bulgarian Split Squat (Barbell)

Legs A

Seated Overhead Press (Barbell)

Dip (Bodyweight)

Cable Crossover (Low To High)

Y Raise (Dumbbell)

Push B

Plumber Cable Pull

Dumbbell Row

Seated Reverse Cable Fly

Lat Pulldown (Neutral Grip)

Cable Low Row

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Pull Day B

Leg Press

Belt Squat

Romanian Deadlift (Dumbbell)

Glute Kickback (Cable)

Sissy Squat (Weighted)

Legs Day B

Half Reps, Half Sets, Half Weights this week

Deload Week

Intensifier - 4 sets

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