PPL Strength Volume
A higher volume Push Pull Legs program designed for advanced lifters seeking a blend of strength and hypertrophy.
6 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Push (Heavy Compound) — Main push strength, chest & shoulder mass
- Barbell Bench Press: 4 × 5-8, rest 150s
- Incline Barbell Press: 3 × 6-10, rest 2 min
- Barbell Overhead Press: 3 × 6-10, rest 2 min
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
- Cable Triceps Pushdowns: 4 × 10-15, rest 1 min
Day 2 - Pull (Heavy Compound) — Main pull strength, back thickness & width
5 exercises (Pro).
Day 3 - Legs (Heavy Compound) — Main leg strength, quads & hamstrings
5 exercises (Pro).
Day 4 - Push (Volume & Isolation) — Chest, shoulders, triceps aesthetics
6 exercises (Pro).
Day 5 - Pull (Volume & Isolation) — Back detail, bicep peak & definition
6 exercises (Pro).
Day 6 - Legs (Volume & Isolation) — Quad sweep, hamstring definition, core
6 exercises (Pro).
Run day 1 with no account