logo
YLT PPL
by james B.
9 athletes joined
Program Description
Loosely inspired by BOM’s Power Bomb PPL. I bastardized it to focus on Lats, Triceps, and Yoke development. This program still has the relatively low chest and quad volume of Power Bomb, as I find it is enough for me to progress. I cut back on the abs and calves volume to focus on other goals. I also moved the pull day ahead of the first leg day to maximize rest times. It is meant to be run in a 3 day on, 1 off split. Off days are for 30-45 min of cardio. Keep a long session timer of 60 mins to ensure that you don’t waste time in the gym. Any exercise without an indicated rest time you are meant to push through with the minimum amount of rest needed
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 08, 2024 11:17
Last Edited
May 07, 2024 10:17
down_app
Week 1
1 / 6 Weeks
Day 1
1A
Dorian Deadlift
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
8-12 Reps
2
Rack Chin
3 Sets
6-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
6-10 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Cable Crossover
3 Sets
8-12 Reps
5
Ring Push Up
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Neck Curl
4 Sets
10-20 Reps
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4
Seated Dumbbell Curl
3 Sets
8-12 Reps
5
Kelso Shrug
3 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
7
Hanging Leg Raise
3 Sets
8-12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
JM Press
3 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Cable Crossover
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 6
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Neck Extension
4 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Leg Extension
3 Sets
10-15 Reps
Day 3
1
Hack Squat
2 Sets
10-15 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3A
Back Extension (Weighted)
3 Sets
8-12 Reps
3B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
4
Glute Kickback
3 Sets
8-12 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Neck Extension
4 Sets
10-15 Reps
Day 1
1A
Dorian Deadlift
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
8-12 Reps
2
Rack Chin
3 Sets
6-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
6-10 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Cable Crossover
3 Sets
8-12 Reps
5
Ring Push Up
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Neck Curl
4 Sets
10-20 Reps
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
Day 3
1
Hack Squat
2 Sets
10-15 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3A
Back Extension (Weighted)
3 Sets
8-12 Reps
3B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
4
Glute Kickback
3 Sets
8-12 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Neck Extension
4 Sets
10-15 Reps
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4
Seated Dumbbell Curl
3 Sets
8-12 Reps
5
Kelso Shrug
3 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
7
Hanging Leg Raise
3 Sets
8-12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
JM Press
3 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Cable Crossover
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 6
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Neck Extension
4 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Leg Extension
3 Sets
10-15 Reps
Day 1
1A
Dorian Deadlift
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
8-12 Reps
2
Rack Chin
3 Sets
6-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
6-10 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Cable Crossover
3 Sets
8-12 Reps
5
Ring Push Up
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Neck Curl
4 Sets
10-20 Reps
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
Day 3
1
Hack Squat
2 Sets
10-15 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3A
Back Extension (Weighted)
3 Sets
8-12 Reps
3B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
4
Glute Kickback
3 Sets
8-12 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Neck Extension
4 Sets
10-15 Reps
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4
Seated Dumbbell Curl
3 Sets
8-12 Reps
5
Kelso Shrug
3 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
7
Hanging Leg Raise
3 Sets
8-12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
JM Press
3 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Cable Crossover
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 6
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Neck Extension
4 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Leg Extension
3 Sets
10-15 Reps
Day 1
1A
Dorian Deadlift
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
8-12 Reps
2
Rack Chin
3 Sets
6-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
6-10 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Cable Crossover
3 Sets
8-12 Reps
5
Ring Push Up
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Neck Curl
4 Sets
10-20 Reps
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
Day 3
1
Hack Squat
2 Sets
10-15 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3A
Back Extension (Weighted)
3 Sets
8-12 Reps
3B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
4
Glute Kickback
3 Sets
8-12 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Neck Extension
4 Sets
10-15 Reps
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4
Seated Dumbbell Curl
3 Sets
8-12 Reps
5
Kelso Shrug
3 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
7
Hanging Leg Raise
3 Sets
8-12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
JM Press
3 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Cable Crossover
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 6
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Neck Extension
4 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Leg Extension
3 Sets
10-15 Reps
Day 1
1A
Dorian Deadlift
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
8-12 Reps
2
Rack Chin
3 Sets
6-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
6-10 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Cable Crossover
3 Sets
8-12 Reps
5
Ring Push Up
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Neck Curl
4 Sets
10-20 Reps
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
Day 3
1
Hack Squat
2 Sets
10-15 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3A
Back Extension (Weighted)
3 Sets
8-12 Reps
3B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
4
Glute Kickback
3 Sets
8-12 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Neck Extension
4 Sets
10-15 Reps
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4
Seated Dumbbell Curl
3 Sets
8-12 Reps
5
Kelso Shrug
3 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
7
Hanging Leg Raise
3 Sets
8-12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
JM Press
3 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Cable Crossover
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 6
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Neck Extension
4 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Leg Extension
3 Sets
10-15 Reps
Day 1
1A
Dorian Deadlift
3 Sets
6-10 Reps
1B
Hanging Leg Raise
3 Sets
8-12 Reps
2
Rack Chin
3 Sets
6-12 Reps
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
5
Hammer Curl
3 Sets
10-15 Reps
6
Reverse Pec Deck
3 Sets
10-15 Reps
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
6-10 Reps
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
4
Cable Crossover
3 Sets
8-12 Reps
5
Ring Push Up
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
7
Neck Curl
4 Sets
10-20 Reps
8
Abs Crunch (Weighted)
2 Sets
8-12 Reps
Day 3
1
Hack Squat
2 Sets
10-15 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3A
Back Extension (Weighted)
3 Sets
8-12 Reps
3B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
4
Glute Kickback
3 Sets
8-12 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Neck Extension
4 Sets
10-15 Reps
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
6-10 Reps
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4
Seated Dumbbell Curl
3 Sets
8-12 Reps
5
Kelso Shrug
3 Sets
8-12 Reps
6
Shrug (Barbell)
3 Sets
10-15 Reps
7
Hanging Leg Raise
3 Sets
8-12 Reps
8
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
Day 5
1
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2
JM Press
3 Sets
6-10 Reps
3A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
3B
Neck Curl
4 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Cable Crossover
3 Sets
8-12 Reps
6
Face Pull
4 Sets
10-15 Reps
7
Abs Crunch (Weighted)
3 Sets
8-12 Reps
Day 6
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
2
Hamstring Curl
2 Sets
8-12 Reps
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
4
Neck Extension
4 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
10-15 Reps
6
Leg Extension
3 Sets
10-15 Reps