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PPL Program Full Package

The document outlines a 4-week Push-Pull-Legs workout plan aimed at hypertrophy and secondary strength, with sessions lasting 45 minutes. It includes a base phase for the first two weeks focusing on specific exercises and rep ranges, followed by an intensity phase incorporating advanced techniques like drop sets and supersets. Additionally, it includes a core and accessories routine to be performed three times a week post-workout.

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techindia766
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7 views1 page

PPL Program Full Package

The document outlines a 4-week Push-Pull-Legs workout plan aimed at hypertrophy and secondary strength, with sessions lasting 45 minutes. It includes a base phase for the first two weeks focusing on specific exercises and rep ranges, followed by an intensity phase incorporating advanced techniques like drop sets and supersets. Additionally, it includes a core and accessories routine to be performed three times a week post-workout.

Uploaded by

techindia766
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
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4-Week Push-Pull-Legs + Shoulders Workout Plan

Goal: Hypertrophy (Muscle Growth) with Secondary Strength


Duration: 45 min per session
Progression: Double progression (increase reps first, then weight)
Intensity: Drop Sets, Supersets, Rest-Pause (Weeks 3-4)

Week 1-2 (Base Phase)


Push Day
1. Flat Barbell Bench Press – 4×6–8
2. Incline Dumbbell Press – 3×8–10
3. Dumbbell Shoulder Press (Light) – 3×10–12
4. Cable Chest Fly – 3×12–15
5. Overhead Tricep Extension – 3×10–12

Pull Day
1. Pull-Ups (Weighted if Possible) – 4×6–8
2. Barbell Bent-Over Rows – 4×8–10
3. Seated Cable Row – 3×10–12
4. Incline Dumbbell Curls – 3×10–12
5. Hammer Curls – 3×12–15

Legs + Shoulders
1. Bulgarian Split Squats – 3×8–10
2. Leg Press – 4×8–12
3. Leg Extensions – 3×12–15
4. Overhead Press (Barbell) – 3×6–8
5. Dumbbell Lateral Raises – 3×12–15
6. Face Pulls – 3×12–15

Week 3-4 (Intensity Phase)


Push Day: Drop Set on Incline Dumbbell Press (final set). Superset Cable Fly + Overhead Tricep
Extension.

Pull Day: Rest-Pause on Pull-Ups (last set). Superset Incline Dumbbell Curl + Hammer Curl.

Legs + Shoulders: Drop Set on Leg Press. Superset Lateral Raises + Face Pulls.

Core & Accessories


Performed 3×/week (post-workout):
- Hanging Leg Raises – 3×12–15
- Plank Holds – 3×45 sec
- Calf Raises (Seated/Standing) – 3×15–20

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