This is a low volume high intensity program. Bicep work will be on push days and triceps on pull days so that they are most fresh. Can be run for six days straight or 5 days asynchronously for recovery.

This is my personal program and may not fit your exact needs and wants in a program. I hope this a decent starting point to work from though.

5/6 day PPL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Barbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Seated Dumbbell Curl

Preacher Curl (EZ Bar)

Push 1

Pull-Up (Weighted)

Dumbbell Row

T-Bar Row

Shrug (Dumbbell)

JM Press (Smith Machine)

Overhead Tricep Extension (Cable)

Pull 1

Push 2

Pull 2

Reverse Pec Deck

Standing Calf Raise

Single Leg Leg Extension

Squat (Smith Machine)

Single-Leg Leg Curl

Romanian Deadlift (Barbell)

Cable Crunch

Legs 1

Legs 2

undefined reviews for 5/6 day PPL