PPUL, Push Pull Upper Lower

This hypertrophy program focuses more on the upper body. Coming out of years of Powerlifting and being burned out by all the heavy compounds and leg focused work it's time to start shaping the body and get back into the rhythm of bodybuilding style program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

All exercises between 8 - 12 reps.
Try to reach technical failure on all sets.

High Row

Lat Pulldown

Dumbbell Row

Face Pull

Shrug (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl

PULL 

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Bench Press (Close Grip)

Rear Delt Fly (Dumbbell)

Overhead Press (Dumbbell)

Overhead Tricep Extension (Cable)

PUSH 

1 - 10 reps per compound - 7-8 RPE.
Accessories 8 - 12 reps till technical failure.

Safety Bar Squat

Deadlift (Barbell)

Leg Press

Lying Leg Raise

Back Extension

LOWER

Incline Bench Press (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Dumbbell)

Bicep Curl (EZ Bar)

Saturday - UPPER

UPPER

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