PPLUL_2.0

This program designed for hypertrophy and strength progress. A combine that classic PPL routine and half of a UpperLower routine. Totally this program containes 5 days for each week. Thus the days in the program got reduced and recovery time got increased. However, some parts of body may work more and cant recover easily , on that case you have to watch yourself carefully and make a desicion about program progress.

Some tips:
1) At compaund exercises, you should rest 3-4 minutes. But isolation exercises need less resting time. For example 1.5-2 minutes.
2) If you feel bad or your muscles says enough! you must stop and not do next set. You must go to the next exercise directly.
3) You can add more 1-2 sets to the some particular at upper or lower days if you feel well that day and you think "I can do.".
4) Some exercises need spot. If you work alone you must ask somebody for giving hand and being spot. They will do that gladly for sure.
5) Heavy reps or sets may force you. In that situation you can use straps, wraps or waist belt etc.
6) At the day of the push and pull, the bicep and tricep exercises must be volume gainer. That means you must do with less kg and more effort.

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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

Bench Press (Barbell)

Dip (Weighted)

Shoulder Press (Machine)

V-Handle Tricep Pushdown (Cable)

Standing Calf Raise

Abs Crunch (Weighted)

Push Day

Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

Face Pull

Reverse Bicep Curl (Dumbbell)

Knee Raise (Captain's Chair)

Pull Day

Squat (Smith Machine)

Hyperextension

Leg Extension

Lying Leg Curl

Tibialis Raise

Oblique Crunch

Legs Day

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Bent Over Row (Barbell)

Standing Pullover (Cable)

Rear Delt Fly (Machine)

Upper Day

Leg Press

Walking Lunge (Dumbbell)

Hip Thrust (Barbell)

Nordic Curl

Seated Calf Raise

Lower Day

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