PPL Strength/Calisthenics/Plyo

Unleash your full potential with the PPL Strength/Calisthenics/Plyo program, designed for a comprehensive 4-week journey that challenges you every day of the week. This program combines powerlifting, bodyweight movements, and plyometric exercises to build strength, enhance muscle endurance, and improve explosive power. With a focus on major lifts like the Bench Press and Front Squat, alongside dynamic calisthenics and plyo drills, you'll develop a well-rounded physique and boost your athletic performance. Gear up for a transformative experience that will elevate your training and redefine your limits!

1) Move your Bench/Shoulder press to the pure true intermediate level.
2) Regain your squat/deadlift after spine/hip injuries 
3) Build your first strict 5 pull-ups.

Must be repeated until you see 0 progress con your main lifts (Bench/Shoulder press) for 2 months.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

Push Up

Lateral Raise (Dumbbell)

Pull-Up (Bodyweight)

Partial Chin-Up

Pull-Up (Isometric Partial)

Short Pull-Ups

Short Chin-Ups

Front Squat (Barbell)

Walking Lunge (Dumbbell)

Box Jump

Back Extension

Dip (Bodyweight)

Chin-Up (Bodyweight)

Chin-Up (Negative)

Chin-Up (Isometric Partial)

Australian Chin-Ups

Australian Pull-Ups

Close Stance Sumo Dead Lift

Standing Pelvic Lift On Block

Pelvic Rotation

Dynamic Side Plank

Leg Lift

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