PPLA

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