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PPL Programme

This document outlines a 3 week training program consisting of leg, push, and pull workouts. Each week increases the weight and decreases the reps for main lifts like squats, bench press, and deadlifts. Accessory exercises target muscle groups with 3 sets of 10-15 reps to failure. The program periodizes workouts to progressively overload muscles through increases in weight and decreases in reps over the 3 weeks.

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Christopher MacLachlann Hickey

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0% found this document useful (0 votes)

79 views20 pages

PPL Programme

Uploaded by

Christopher MacLachlann Hickey

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as XLSX, PDF, TXT or read online on Scribd

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Week 1

LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Squat 1x5 85 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 75 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 67.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 125 Sumo Deadlift
Deadlift 4x6 112.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise

LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Squat 1x3 90 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 90 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 55
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 132.5 Sumo Deadlift
Deadlift 4x2 130
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Lift Maxes (KG)
Barbell Squat Max -> 100
Barbell Bench Max -> 80
Deadlift Max -> 140
Week 2
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 95 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 72.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 60
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 132.5 Sumo Deadlift
Deadlift 4x2 125
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 85 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 75 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 70
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 120 Sumo Deadlift
Deadlift 4x8 105
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 3
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 90 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 120 Sumo Deadlift
Deadlift 4x8 97.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 95 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 72.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 62.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 125 Sumo Deadlift
Deadlift 4x6 115
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 4
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 67.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 127.5 Sumo Deadlift
Deadlift 4x6 112.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 70 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 55
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 135 Sumo Deadlift
Deadlift 4x2 130
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 5
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 135 Sumo Deadlift
Deadlift 4x2 127.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 65
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 70
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 120 Sumo Deadlift
Deadlift 4x8 107.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 6
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 75
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x5 70 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 52.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 120 Sumo Deadlift
Deadlift 4x8 100
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 85
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 130 Sumo Deadlift
Deadlift 4x6 117.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 7
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 67.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 130 Sumo Deadlift
Deadlift 4x6 115
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 77.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 137.5 Sumo Deadlift
Deadlift 4x2 130
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 8
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 87.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x3 75 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 62.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x1 137.5 Sumo Deadlift
Deadlift 4x2 130
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 87.5 Hack Squat
Barbell Squat 4x12 67.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 72.5
Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9
DB laterals 3x10 RPE 8-9 Cable Laterals
DB laterals 1xFailure RPE 10
Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 122.5 Sumo Deadlift
Deadlift 4x8 107.5
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
Week 9
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 92.5 Hack Squat
Barbell Squat 4x8 77.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x5 122.5 Sumo Deadlift
Deadlift 4x8 100
Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
Barbell Row 3x12 RPE 8-9 T-Bar Row
Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
Cable Row 1xFailure RPE 10
Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 97.5 Hack Squat
Barbell Squat 4x4 87.5
Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
Leg Extension 3x10 each leg RPE 8-9 Lunges
Leg Extension 1xFailure RPE 10
Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

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Week 1

LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

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