UL PPLA

Novice to intermediate made for strength and hypertrophy. Every 4-6 weeks you do a pyramid up to 90 percent 1rm on squat, bench, and deadlift. 

The last day is an optional arm day for if you need more work on arms.

If you need any more chest or another muscle that needs worked on you can add more to the day you work it.

You could superset lifts for time if you need to and you could also swap out any for another that works the same muscle part.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Barbell Row

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

Hammer Curl

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Upper

Bench Press (Barbell)

Skull Crusher (Barbell)

Chest Fly (Cable)

V-Handle Tricep Pushdown (Cable)

Behind The Back Lateral Raise (Cable)

Push

Seated Wide-Grip Row (Cable)

Seated Row (Cable)

Preacher Curl (EZ Bar)

Single Arm High Row (Cable)

Rear Delt Fly (Cable)

Pull

Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

Calf Raise (Leg Press)

Hanging Leg Raise

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Cable Crunch

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

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