“Truck Goons” PPL (1)

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, don’t be dropping it like you’re at a powerlifting meet. Reset after each rep.

Barbell Back Squats: Low-bar, add 5lbs each week.

Barbell bench, overhead press & bent-over rows: add 5lbs every week.

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 ~10% and do only 2 sets of each exercise. On the next week add 5lbs to each exercise and repeat the cycle. For the main lifts of each session, begin each new cycle with 5lbs less than you finished the previous cycle with except for deadlifts which should be reduced by 10lbs. Please note that de-loads are not programmed into the app, you will need to input each de-load week manually.

Form: Good form is very important. Sacrificing form for weight is a great way to increase risk of injury. If your form is starting to suffer, swallow your pride and back off the weight a little.

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.

Feel free to edit this program and make it your own, have fun with it!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Get some bulging biceps and lats, make your gym crush wet. Get ready make some grabs!


Deadlift (Barbell)

Bent Over Row (Dumbbell)

Pull-Up (Bodyweight)

Bicep Curl (Barbell)

Hammer Curl

Face Pull

Pull 1

Build some straight tree trunks! Be ready, you’ll be on RIT when the 300lb barn boss goes down.

Cossack Squat

Pistol Squat

Leg Curl

Leg Extension

Seated Calf Raise

Legs 2

Get a great chest and tri pump, be ready to throw some ladders and save some babies!

Bench Press (Barbell)

Single Arm Shoulder Press

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Push 1

Better be ready to climb up to the 7th floor with everything but the kitchen sink!

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Standing Calf Raise

Legs 1

Get built like a brick ….house! Be in prime condition to throw 35s by yourself.

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