PPL v1 (Double Progression)

Unlock your strength with the PPL v1 (Double Progression) program, a comprehensive 8-week journey designed for dedicated lifters. This 6-day split focuses on pushing, pulling, and leg workouts, ensuring balanced muscle development and progressive overload. Each session is meticulously crafted with a blend of heavy lifts and accessory work, targeting all major muscle groups to maximize gains. Whether you're aiming to build muscle or enhance your strength, this program will challenge you and keep you motivated every step of the way. Get ready to transform your physique and elevate your training!

All exercises are linear progression-friendly: increase reps week-to-week, then add weight when top of range is hit

Keep rest times:

    2–3 min for compounds

    60–90s for accessories

You can use “notes” or supersets in Boostcamp if you want to pair things like lateral raise + tricep pushdowns

Swap in machines/free weights depending on your gym’s setup — don’t let equipment queues slow you down

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Cable Crunch

🔥 PUSH DAY 1 – Heavy Bench

Deadlift (Barbell)

Pull-Up (Assisted)

Seated Row (Cable)

Hammer Curl (Cable)

Bicep Curl (Cable)

Face Pull

⚔️ PULL DAY 1 – Deadlift Focus

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Seated Calf Raise

🦵 LEGS DAY 1 – Big Compound F

Bench Press (Paused)

💥 PUSH DAY 2 – Paused Bench F

T-Bar Row

Upright Row (Cable)

⚙️ PULL DAY 2 – Upper Back & T

Front Squat (Barbell)

🧨 LEGS DAY 2 – Volume & Varia

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