YLT PPL

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Rack Chin

Chest Supported Row (Machine)

Preacher Curl (Dumbbell)

Hammer Curl

Reverse Pec Deck

Pull Day #1

Tricep Pushdown (Cable)

French Press

Pullover (Dumbbell)

Cable Crossover

Ring Push Up

Lateral Raise (Dumbbell)

Neck Curl

Abs Crunch (Weighted)

Push Day #1

Lat Pulldown (Neutral Grip)

Wide Grip Lat Pulldown

Incline Curl (Dumbbell)

Seated Dumbbell Curl

Kelso Shrug

Shrug (Barbell)

Hanging Leg Raise

Rear Delt Fly (Dumbbell)

Pull Day #2

V-Handle Tricep Pushdown (Cable)

JM Press

Incline Bench Press (Dumbbell)

Face Pull

Push Day #2

High Bar Squat (Barbell)

Hamstring Curl

Hip Adductor (Machine)

Neck Extension

Seated Calf Raise

Leg Extension

Lower Day #2

Hack Squat

Glute Kickback

Lower Day #1

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