Huf’s Iron BROtocol: PPL BROgram v1.0

Huf’s Iron BROtocol: PPL 6X v1.0

Built with volume. Forged by discipline.

Iron Brotocol isn’t just another program—it’s the way I personally train. It’s a structured, high-volume Push/Pull/Legs split designed for intermediate and advanced lifters who want to train hard, smart, and sustainably.

Why RPE 8?
I program around RPE 8 (leaving roughly 2 reps in reserve) because adjusting weights every single set to hit absolute failure is impractical and fatiguing. Instead, I pick a challenging but manageable weight from the start:

Set 1 (RPE 8): About 2 reps left in the tank.

Set 2 (RPE 9): Fatigue accumulates—about 1 rep left.

Set 3 (RPE 10): With the same weight, I naturally reach failure.

This method lets me maximize effort and growth while minimizing the mental hassle of constantly adjusting loads.

My Personal Training Frequency
I personally run this program asynchronously, training 5 days per week. My schedule looks like this:

Week 1:

Monday: Push A

Tuesday: Pull A

Wednesday: Legs A

Thursday: Rest

Friday: Push B

Saturday: Pull B

Sunday: Rest

Week 2:

Monday: Legs B

Tuesday: Rest

Wednesday: Push A (Cycle repeats…)

This structure provides consistent volume and frequency for each muscle group while allowing sufficient recovery time. It’s challenging yet sustainable—ideal for long-term progress.

What to Expect
6 Unique Training Days: Two push, two pull, and two leg workouts, targeting each muscle group twice weekly.

High Weekly Volume: Enough sets and exercises to stimulate hypertrophy effectively.

Balanced Intensity: Start each lift with RPE 8; your effort naturally peaks at RPE 10 by the final set.

Manual Control: No auto-regulation—you're fully in charge. This program respects your judgment and experience.

Who Is It For?
If you’ve been training consistently, have good form, and understand basic training concepts like RPE and fatigue management, this is for you. If you prefer training without obsessing over weight adjustments every set but still want to reach genuine muscular failure by your final effort, you’ll appreciate this approach.

New lifters might find this challenging. Experienced lifters will find it both effective and refreshing.

How to Succeed
Train hard, but don’t burn yourself out. Stick to the RPE 8 starting point.

Follow the structured frequency and rest days to maintain long-term consistency.

Focus on recovery (nutrition, hydration, sleep). It’s essential.

Iron Brotocol is my personal blueprint—simple, structured, effective, and proven by experience.

Welcome to the Brotocol. v1.0 is just the beginning.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Chest-focused push day with heavy presses, delt work, and intense triceps isolation.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Shoulder Press (Plate Loaded)

One Arm Lateral Raise (Cable)

Upright Row (Cable)

Single Arm Tricep Extension (Cable)

Push A : Chest Focused 

Pull session targeting lats, upper back, rear delts, and arms for size and balance.

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Rear Delt Fly (Cable)

Preacher Curl (EZ Bar)

Bayesian Curl

Pull A: Lat Dominant

Quad-dominant leg day with lunges, leg extensions, curls, and calves to finish.

Squat (Smith Machine)

Split Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Leg Curl

Leg Extension

Calf Raise (Leg Press)

Legs A: Quad Focused

High-volume shoulder work plus pressing, lateral raises, and solid triceps finishers.

Incline Bench Press (Barbell)

Chest Fly (Cable)

Standing Behind Neck Shoulder Press (Barbell)

Y Raise

Lateral Raise (Dumbbell)

Overhead Extension (EZ Bar)

Tricep Rope Push Down (Cable)

Tricep Extension (Machine)

Push B: Shoulder Focused

Back thickness and width with rows, pulldowns, rear delts, and biceps-focused finish.

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Standing Pullover (Cable)

Reverse Pec Deck

Shrug (Barbell)

Hammer Curl (Cable)

Bicep Curl (Cable)

Preacher Curl (Dumbbell)

Pull B: Upper Back & Arms

Hamstring-heavy leg day with RDLs, curls, lunges, and calves to close the week strong.

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