PPL Strength Powerbuilding
Combines the PPL split with powerlifting principles to build both strength and muscle mass effectively.
6 days a week · 10 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Heavy Push — Bench, Overhead, Triceps
- Barbell Bench Press: 4 × 3-5, rest 3 min
- Barbell Overhead Press: 3 × 5-8, rest 2 min
- Incline Dumbbell Press: 3 × 8-12, rest 90s
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
- Close Grip Bench Press: 3 × 8-12, rest 90s
Day 2 - Heavy Pull — Deadlift, Rows, Biceps
5 exercises (Pro).
Day 3 - Heavy Legs — Squats, Hamstrings
5 exercises (Pro).
Day 4 - Light Push — Chest, Shoulders, Triceps (Hypertrophy)
5 exercises (Pro).
Day 5 - Light Pull — Back, Biceps, Rear Delts (Hypertrophy)
5 exercises (Pro).
Day 6 - Light Legs — Quads, Hamstrings, Glutes (Hypertrophy)
5 exercises (Pro).
Run day 1 with no account