Haus Method (modified PPL)

Modified push pull legs split with a focus on exercises that build an X-Frame that SCREAMS POWER. Aim is to force width in the shoulders and lats, while building thick strong quads and hams. 

This is a bulking program. We are eating in a surplus so we can enhance performance and not cause detriment to it. 

Don’t eat like a bird and don’t be a fat ass and I promise you will get jacked, stacked, and strong as MF.

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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

Lying Leg Curl

Hack Squat

Pull-Up (Bodyweight)

GHD Crunch

Seated Calf Raise

Lunge (Barbell)

Cardio Bike

Legs - quad focus

Intensity is the name of the game. Don’t leave jack shit on the table unless you want to stay small.

Lateral Raise (Cable)

Chest Fly (Cable)

Hanging Leg Raise

Tricep Pushdown (Cable)

Treadmill Walk

Push 1

T-bar Row Machine

Lat Pulldown

Snatch Grip Shrug

Plate Neck Curl

Dead Hang

Bicep Curl (Barbell)

Pull 1

Super ROM Lateral Raise

Incline Smith Machine Bench Press

Pec Deck (Machine)

Reverse Pec Deck

Lying Tricep Extension (Barbell)

Push 2

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Seated alternating Dumbell Bicep Curl

Hammer Curl

Seated Cable Wrist Curls

Pull 2

Romanian Deadlift (Barbell)

Back Extension

Dumbell Sumo Squat

Legs - posterior focus

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