PPL Strength Bias X Arnold Hypertrophy

**PPL Strength Bias X Arnold Hypertrophy** is a comprehensive 6-week program designed for serious lifters looking to maximize strength and muscle growth. This program combines a Push-Pull-Legs (PPL) structure with a focus on strength for upper body movements and hypertrophy for muscle-building exercises. Train 6 days a week with a variety of exercises targeting all major muscle groups, utilizing both free weights and machines. With progressive intensity and a balanced approach, you'll build strength while sculpting your physique like a champion. Get ready to elevate your training and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Smith Machine)

Bench Press (Smith Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Upper Push Strength Bias 

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Straight Arm Pulldown

Reverse Pec Deck

Bayesian Curl

Reverse Curl (Barbell)

Upper Pull Strength Bias 

Squat (Barbell)

Leg Extension

Hip Adductor (Machine)

Standing Calf Raise

Cable Crunch

Wood Chop

Lower Anterior Strength Bias 

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

Wrist Curls

Overhead Tricep Extension (Cable)

Shoulder + Arms Hypertrophy 

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Single Arm Row (Cable)

Chest + Back Hypertrophy 

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Curl

Seated Calf Raise

Plank

Lower Posterior Hypertrophy 

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