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PPL v2 Exercises Only

This document outlines a 6 day per week strength training program split into push, pull, and leg days. Each workout consists of 4 exercises per muscle group done for 3-4 sets at a range of 8-15 reps with decreasing RIR (reps in reserve) each set and 1-2 minutes of rest between sets. The program progresses over 4 weeks by decreasing RIR each week to increase challenge and moving from higher reps (15) to lower reps (8-12) on exercises.

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Anh Nguyễn
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161 views6 pages

PPL v2 Exercises Only

This document outlines a 6 day per week strength training program split into push, pull, and leg days. Each workout consists of 4 exercises per muscle group done for 3-4 sets at a range of 8-15 reps with decreasing RIR (reps in reserve) each set and 1-2 minutes of rest between sets. The program progresses over 4 weeks by decreasing RIR each week to increase challenge and moving from higher reps (15) to lower reps (8-12) on exercises.

Uploaded by

Anh Nguyễn
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

Programme

Go to Exercise Notes

1 set
Week 1-2 Mins
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 3 8 2 8 2 8 2 8 2-3
Day 1 - Push

Seated Smith Press 3 8 2 8 2 8 2 8 2-3


Pectoral Flye (machine) 3 15 2 15 2 15 1-2
Upright Row (cable) 3 15 2 15 2 15 1-2
EZ Bar Skullcrusher 3 15 2 15 1-2
Cable Push-down 3 15 2 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 8 2 8 2 8 2 8 2-3
Day 2 - Pull

Seated Cable Row 3 8 2 8 2 8 2 8 2-3


Lat Prayer 3 15 2 15 2 15 1-2
Rear Delt Flye (machine) 3 15 2 15 2 15 1-2
EZ Bar Curl 3 15 2 15 1-2
Dumbbell Curl 3 15 2 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Leg Press 3 8 2 8 2 8 2 8 2-3
Day 3 - Legs

Romanian Deadlift 3 8 2 8 2 8 2 8 2-3


Leg Extension 3 15 2 15 2 15 1-2
Seated Leg Curl 3 15 2 15 2 15 1-2
Standing Calf Raise (machine) 3 15 2 15 2 15 2 10 1-2
Walking Lunge 3 30 2 30 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 3 12 2 12 2 12 2 12 2-3
Day 4 - Push

Overhead Barbell Press 3 12 2 12 2 12 2 12 2-3


Pectoral Flye (cable) 3 12 2 12 2 12 1-2
Lateral Raise (machine) 3 12 2 12 2 12 1-2
Dumbbell Skullcrusher 3 12 2 12 1-2
Cable Push-Down 3 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 12 2 12 2 12 2 12 2-3
Day 5 - Pull

Bent Over Smith Row 3 12 2 12 2 12 2 12 2-3


Lat Prayer 3 12 2 12 2 12 1-2
Smith Machine Shrug 3 12 2 12 2 12 1-2
Dumbbell Hammer Curl 3 12 2 12 1-2
Single Arm Cable Curl 3 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Hack Squat 3 12 2 12 2 12 2 12 2-3
Day 6 - Legs

Barbell Hip Thrust 3 12 2 12 2 12 2 12 2-3


Seated Leg Curl 3 12 2 12 2 12 1-2
Leg Extension 3 12 2 12 2 12 1-2
Seated Calf Raise (machine) 3 12 2 12 2 12 2 12 1-2
Hyperextension 2 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Kneeling Cable Crunch 2 12 2 12 2 12 2 12 1


Roman Chair Leg Raise 2 10 2 10 2 10 2 10 1

Programme
23
Programme
Go to Exercise Notes

Week 3-4
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Dumbbell Press 3 8 2 8 2 8 1 8 2-3
Day 1 - Push

Seated Smith Press 3 8 2 8 2 8 1 8 2-3


Pectoral Flye (machine) 3 15 2 15 1 15 1-2
Upright Row (cable) 3 15 2 15 1 15 1-2
EZ Bar Skullcrusher 2 15 1 15 1-2
Cable Push-down 2 15 1 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 8 2 8 2 8 1 8 2-3
Day 2 - Pull

Seated Cable Row 3 8 2 8 2 8 1 8 2-3


Lat Prayer 3 15 2 15 1 15 1-2
Rear Delt Flye (machine) 3 15 2 15 1 15 1-2
EZ Bar Curl 2 15 1 15 1-2
Dumbbell Curl 2 30 1 30 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 3 8 3 8 2 8 2 8 2-4
Day 3 - Legs

Walking Lunge 3 20 2 20 1 20 2-3


Seated Leg Curl 3 15 2 15 1 15 1-2
Leg Extension 3 15 2 15 1 15 1-2
Standing Calf Raise (machine) 3 15 2 15 2 15 1 15 1-2
Hyperextension 3 15 2 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 3 12 2 12 2 12 1 12 2-3
Day 4 - Push

Overhead Barbell Press 3 12 2 12 2 12 1 12 2-3


Pectoral Flye (cable) 3 12 2 12 1 12 1-2
Lateral Raise (dumbbell) 3 12 2 12 1 12 1-2
Dumbbell Skullcrusher 2 12 1 12 1-2
Cable Push-Down 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 3 12 2 12 2 12 1 12 2-3
Day 5 - Pull

Bent Over Smith Row 3 12 2 12 2 12 1 12 2-3


Lat Prayer 3 12 2 12 1 12 1-2
Smith Machine Shrug 3 12 2 12 1 12 1-2
Dumbbell Hammer Curl 2 24 1 24 1-2
Single Arm Cable Curl 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 3 12 2 12 2 12 2 12 2-4
Day 6 - Legs

Romanian Deadlift 3 12 2 12 2 12 1 12 2-3


Leg Extension 3 12 2 12 1 12 1-2
Single Leg Curl 3 12 2 12 1 12 1-2
Seated Calf Raise (machine) 3 12 2 12 2 12 1 12 1-2
Adductor Machine 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Kneeling Cable Crunch 2 12 2 12 1 12 1 12 1


Roman Chair Leg Raise 2 10 2 10 1 10 1 10 1

Programme
24
Programme
Go to Exercise Notes

Week 5-6
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 6 2 6 2 6 1 6 2-3
Day 1 - Push

Seated Dumbbell Press 2 6 2 6 2 6 1 6 2-3


Pectoral Flye (cable) 3 12 2 12 1 12 1-2
Dumbbell Monkey Shrug 3 12 2 12 1 12 1-2
EZ Bar Skullcrusher 3 12 1 12 1 12 1-2
Cable Push-Down 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 6 2 6 2 6 1 6 2-3
Day 2 - Pull

Single Arm Dumbbell Row 2 6 2 6 2 6 1 6 1


Lat Prayer 3 12 2 12 1 12 1-2
Rear Delt Flye (cable) 3 12 2 12 1 12 1-2
Dumbbell Hammer Curl 3 24 2 24 2 24 1-2
Dumbbell Preacher Curl 2 12 1 12 Alternate

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 6 2 6 2 6 1 6 2-4
Day 3 - Legs

Bulgarian Split Squat 3 6 2 6 1 6 2-3


Seated Leg Curl 3 12 2 12 2 12 1 12 1-2
Leg Extension 3 12 2 12 1 12 1-2
Standing Calf Raise (Smith) 3 12 2 12 2 12 1 12 1-2
Hyperextension 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 2 10 2 10 2 10 1 10 2-3
Day 4 - Push

Overhead Barbell Press 2 10 2 10 2 10 1 10 2-3


Pectoral Flye (machine) 3 10 2 10 1 10 1-2
Lateral Raise (dumbbell) 3 10 2 10 1 10 1-2
French Press 3 10 2 10 1 10 1-2
Cable Push-Down 3 10 1 10 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 2 10 2 10 2 10 1 10 2-3
Day 5 - Pull

Pendlay Row 3 10 2 10 2 10 2-3


Lat Prayer 3 10 2 10 1 10 1-2
Barbell Shrug 3 10 2 10 1 10 1-2
EZ Bar Curl 3 10 2 10 1 10 1-2
Dumbbell Curl 2 24 1 24 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 10 2 10 2 10 1 10 2-4
Day 6 - Legs

Romanian Deadlift 3 10 2 10 2 10 2-3


Leg Extension 3 10 2 10 1 10 1-2
Single Leg Curl 3 10 2 10 1 10 1-2
Seated Calf Raise (machine) 3 10 2 10 2 10 1 10 1-2
Adductor Machine 2 10 1 10 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Decline Crunch 2 12 2 12 1 12 1 12 1
Reverse Crunch 2 10 2 10 1 10 1 10 1

Programme
25
Programme
Go to Exercise Notes

Week 7
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 6 2 6 1 6 1 6 2-3
Day 1 - Push

Seated Dumbbell Press 2 6 2 6 1 6 0 6 2-3


Pectoral Flye (cable) 2 12 2 12 1 12 1-2
Dumbbell Monkey Shrug 2 12 2 12 1 12 1-2
EZ Bar Skullcrusher 2 12 1 12 1 12 1-2
Cable Push-Down 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 6 2 6 1 6 0 6 2-3
Day 2 - Pull

Single Arm Dumbbell Row 2 6 2 6 1 6 1 6 1


Lat Prayer 2 12 2 12 1 12 1-2
Rear Delt Flye (cable) 2 12 2 12 1 12 1-2
Dumbbell Hammer Curl 2 24 2 24 1 24 1-2
Dumbbell Preacher Curl 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 6 2 6 2 6 1 6 2-4
Day 3 - Legs

Bulgarian Split Squat 2 6 2 6 1 6 2-3


Seated Leg Curl 2 12 2 12 1 12 0 12 1-2
Leg Extension 2 12 2 12 1 12 1-2
Cable Pull-Through 2 12 0 12 1-2
Standing Calf Raise (Smith) 3 12 2 12 1 12 0 12 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Incline Dumbbell Press 2 10 2 10 1 10 0 10 2-3
Day 4 - Push

Overhead Barbell Press 2 10 2 10 1 10 0 10 2-3


Pectoral Flye (machine) 2 10 2 10 1 10 1-2
Egyptian Cable Raise 2 10 2 10 1 10 Alternate
French Press 2 10 2 10 1 10 1-2
Cable Push-Down 2 10 1 10 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Lat Pull-Down 2 10 2 10 1 10 0 10 2-3
Day 5 - Pull

Pendlay Row 2 10 2 10 1 10 2-3


Lat Prayer 2 10 2 10 1 10 1-2
Barbell Shrug 2 10 2 10 1 10 1-2
EZ Bar Curl 2 10 2 10 1 10 1-2
Dumbbell Curl 2 24 1 24 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 10 2 10 2 10 1 10 2-4
Day 6 - Legs

Romanian Deadlift 2 10 2 10 1 10 2-3


Single Leg Extension 2 10 1 10 0 10 1-2
Seated Leg Curl 2 10 2 10 1 10 1-2
Seated Calf Raise (machine) 3 10 2 10 2 10 1 10 1-2
Adductor Machine 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Decline Crunch 2 12 1 12 1 12 0 12 1
Reverse Crunch 2 10 1 10 1 10 0 10 1

Programme
26
Programme
Go to Exercise Notes

Week 8-9
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 4 2 4 1 4 1 4 2-3
Day 1 - Push

Overhead Barbell Press 2 4 2 4 1 4 1 4 2-3


Incline Pectoral Flye (cable) 2 15 2 15 0 15 1-2
Upright Row (EZ Bar) 2 15 2 15 0 15 1-2
EZ Bar Skullcrusher 2 15 2 15 1 15 1-2
Cable Push-down 2 15 0 15 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 4 2 4 1 4 1 4 2-3
Day 2 - Pull

Dumbbell Seal Row 2 10 2 10 1 10 1 10 1-2


Lat Prayer 2 15 2 15 0 15 1-2
Rear Delt Flye (dumbbell) 2 15 2 15 0 15 1-2
Seated Hammer Curl 2 15 2 15 1 15 1-2
Dumbbell Preacher Curl 2 15 0 15 Alternate

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 4 2 4 1 4 1 4 2-4
Day 3 - Legs

Single Leg Press 2 10 2 10 1 10 1


Seated Leg Curl 2 15 2 15 0 15 1-2
Leg Extension 2 15 2 15 0 15 1-2
Cable Pull-Through 3 15 2 15 1 15 1-2
Standing Calf Raise (machine) 3 15 2 15 1 15 0 15 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 8 2 8 1 8 1 8 2-3
Day 4 - Push

Overhead Barbell Press 2 8 2 8 1 8 1 8 2-3


Pectoral Flye (cable) 2 12 2 12 1 12 1-2
Egyptian Cable Raise 2 12 2 12 1 12 Alternate
Dumbbell Skullcrusher 2 12 2 12 1 12 1-2
Cable Push-Down 2 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 8 2 8 1 8 1 8 2-3
Day 5 - Pull

Pendlay Row 2 8 2 8 1 8 1 8 2-3


Lat Prayer 2 12 2 12 0 12 1-2
Dumbbell Shrug 2 12 2 12 0 12 1-2
Dumbbell Hammer Curl 2 24 2 24 1 24 1-2
Barbell Concentration Curl 2 12 2 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 4 2 4 1 4 1 4 2-4
Day 6 - Legs

Romanian Deadlift 2 12 2 12 1 12 2-3


Single Leg Extension 2 12 2 12 0 12 1-2
Seated Leg Curl 2 12 2 12 0 12 1-2
Seated Calf Raise (machine) 2 12 2 12 1 12 0 12 1-2
Adductor Machine 2 12 1 12 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Standing Oblique Crunch 2 12 2 12 1 12 1 12 Alternate


Kneeling Cable Crunch 2 10 2 10 1 10 1 10 1

Programme
27
Programme
Go to Exercise Notes

Week 10
Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 4 1 4 1 4 0 4 2-3
Day 1 - Push

Overhead Barbell Press 2 4 1 4 1 4 0 4 2-3


Incline Pectoral Flye (cable) 2 15 1 15 0 MR 1-2
Upright Row (EZ Bar) 2 15 1 15 0 MR 1-2
EZ Skullcrusher 2 15 2 15 1 15 1-2
Cable Push-down 1 15 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 4 1 4 1 4 0 4 2-3
Day 2 - Pull

Dumbbell Seal Row 2 10 2 10 1 10 1 10 1-2


Lat Prayer 2 15 1 15 0 MR 1-2
Rear Delt Flye (dumbbell) 2 15 1 15 0 MR 1-2
Seated Hammer Curl 2 15 2 15 1 15 1-2
EZ Preacher Curl 1 15 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Sumo Deadlift 2 4 1 4 1 4 0 4 2-4
Day 3 - Legs

Single Leg Press 2 10 2 10 1 10 1


Seated Leg Curl 2 15 1 15 0 MR 1-2
Leg Extension 2 15 1 15 0 MR 1-2
Cable Pull-Through 2 15 2 15 1 15 1-2
Standing Calf Raise (machine) 2 15 2 15 1 15 0 MR 2-3

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Flat Barbell Press 2 8 1 8 1 8 0 8 2-3
Day 4 - Push

Overhead Barbell Press 2 8 1 8 1 8 0 8 2-3


Pectoral Flye (cable) 2 12 1 12 0 MR 1-2
Lateral Raise (dumbbell) 2 12 1 12 0 MR 1-2
Dumbbell Skullcrusher 2 12 2 12 1 12 1-2
Cable Push-down 1 12 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Pull-Up 2 8 1 8 1 8 0 8 2-3
Day 5 - Pull

Pendlay Row 2 8 1 8 1 8 0 8 2-3


Lat Prayer 2 12 1 12 0 MR 1-2
Dumbbell Shrug 2 12 1 12 0 MR 1-2
Dumbbell Hammer Curl 2 24 2 24 1 24 1-2
Barbell Concentration Curl 1 12 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Barbell Back Squat 2 4 1 4 1 4 0 4 2-4
Day 6 - Legs

Romanian Deadlift 2 12 2 12 1 12 2-3


Single Leg Extension 2 12 1 12 0 MR 1-2
Seated Leg Curl 2 12 1 12 0 MR 1-2
Seated Calf Raise 2 12 2 12 1 12 0 MR 1-2
Adductor Machine 1 12 0 MR 1-2

Exercise RIR Reps RIR Reps RIR Reps RIR Reps Rest
Abs

Standing Oblique Crunch 2 12 1 12 1 12 1 12 Alternate


Kneeling Cable Crunch 2 10 1 10 0 10 0 MR 1

Programme
28

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