PPL-PUMP - TOP SET

Unleash your strength with the PPL-PUMP program, a dynamic 6-week journey designed for serious lifters. Comprising four focused training days each week, this program emphasizes a push-pull-legs split, integrating compound lifts like the barbell deadlift and targeted supersets to maximize muscle engagement. With a blend of bodyweight and machine exercises, you'll build a balanced physique while pushing your limits. Get ready to elevate your performance and achieve the results you've been striving for!

A Top set/Bodybuilding program to gain size while building top end 1rm strength. Building volume and intensity over 5 weeks before a deload.

Monday, Wednesday ,Friday, Saturday

Feel free to swap machines for similar ones that feel best for you.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Hack Squat

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

PUSH

Deadlift (Barbell)

Single Arm Iso Row

PULL

Hamstring Curl

High Bar Squat (Barbell)

Hip Adductor (Machine)

LEGS

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Chest Press (Machine)

Pullover (Machine)

PUMP

Leg Extension

Zero or active recovery. Half sets, half reps

Deload week. Take a week off.

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