“Truck Goons” PPL (1)

Program Description

A well rounded strength training program aimed at improving strength, power production, and of course, physique. This will be intense, feel free to run only 8 weeks if you think 12 will be too much. I recommend starting all compound lifts at 70% of your training maxes. Deadlifts: Increase weight by 10lbs each session. Slow and controlled all the way up and down. Reset after each rep. Back Squats: add 10lbs each week. Bench Press, Overhead press, bent-over rows & Zercher squats, add 5lbs every week. For the rest of the exercises, start with a weight where you can achieve the lower end of the rep range but not the top. Once you reach the top rep range of an exercise, add weight and start back at the bottom of that range. De-loads: After completing the rep ranges for each exercise (4 weeks), take the next week as a de-load. Follow the prescribed exercises but cut the weight by ~20% and do only 2 sets of each exercise. Deloads are not programmed into the app, you will need to input each de-load week manually. Form: Good form is vital in this program. Sacrificing form for weight will greatly increase your risk of injury due to the intensity of this program. Leave your ego at the door, you’ll get it back when you look in the mirror after finishing this program. Rest & Recovery: Warm up properly before each session. Stretch and do mobility work after each session. Keep your nutrition on point, be sure to eat enough protein to facilitate growth. Get 7-9 hours of sleep each night. Listen to your body. If you need to take an occasional rest day here and there do it, just pick up where you left off the next day. Feel free to edit this program and make it your own, have fun with it!

Program Overview

To Start The Program