PPL - Level Up By Progressive Overload

Program Description

This training plan is built around the principles of progressive overload and goal-driven progress tracking, making it perfect for anyone looking to build strength, size, and consistency in their training. The foundation of the program is simple yet effective: 1. Reps Progression Model: • Start with a weight you can handle for 8 reps. • Progress steadily until you achieve 15 reps. • Once you hit 15 reps with good form, add weight and restart at 8 reps. • This system ensures you’re consistently challenging your muscles, creating the optimal stimulus for growth and strength gains. 2. Level-Based System: • Each time you progress from 8 to 15 reps and add weight, you gain a level in that exercise. • This gamified approach helps you set tangible goals, track your progress, and stay motivated throughout the program. 3. Structure (PPLPPL): • The program follows a Push-Pull-Legs (PPL) split repeated twice per week (PPLPPL). • With 7 exercises per day, each muscle group is trained with 12-20 weekly sets, falling within the optimal range for hypertrophy. 4. Balanced Volume and Recovery: • The program ensures balanced volume across all muscle groups, targeting each twice per week. • With rest periods and alternating focus on push, pull, and leg movements, your muscles have enough recovery time to maximize performance. 5. Adaptability: • This program is flexible for various fitness levels. Beginners can start with lighter weights, while advanced lifters can challenge themselves with heavier loads and smaller increments. 6. Purpose and Benefits: • Trackable Progress: Clear goals with the rep progression model and level system. • Sustainable Growth: Gradual increases in reps and weights ensure long-term progress without burnout. • Comprehensive Training: Balanced PPL split ensures all major muscle groups are trained effectively. • Motivation: Gamification of levels keeps the process engaging and rewarding. By adhering to this plan, you’ll build not just muscle, but discipline and a clear understanding of your progress. This is a program designed to be challenging, rewarding, and fun—perfect for those serious about taking their training to the next level.

Program Overview

Summary