PPLA
by Ryan J.
2 athletes joined
Program Description
Push pull legs arms
Progress with classic double progression.
Here is my general rule of thumb:
1. If at least ONE set hits the top end of the rep range (12 reps if the rep range is 8-12) and
NO SETS fall below the bottom end of the rep range (8 if the rep range is 8-12), then you
can add small amounts of load.
2. If NO sets hit the top end of the rep range, but NO sets fall below the bottom end of the
rep range, then try and increase total number of reps
3. If ANY set falls below the bottom end of the rep range – then reduce load and raise reps
at the next workout.
4. No reps are counted that are done with bad form or partial range of motion.
At the next session you might attempt to do this:
• Barbell Curls 95 lbs x 7,6,6 (try to add reps until at least one set hits 8)
• Seated Dumbbell Curls 25 lbs x 12,10,8 (bump up weight to 30 or add reps at 25)
• Reverse Curls 65 lbs x 10,10,9 (try and add reps)
• Close Grip Bench Press 205 lbs x 7,7,5 (bump up weight to 210 or add reps to final set)
• Dead Stop Lying Tricep Extensions (barbell) 65 lbs x 12,10,8 (bump up weight to 70 or
add reps)
• Single Arm Overhead Extensions (dumbbell) 25 lbs x 9,8,7 (decrease load to 20 and get
reps back into 8-12 range
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 22, 2024 05:14
Last Edited
May 07, 2024 10:23
Week 1
1 / 12 Weeks