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PPL Programme - Kopie

This document outlines a 3 week training program with details on exercises, sets, reps and weights for each body part split - legs, push, and pull. For each week, it provides the exercise plan for two sessions of legs, push, and pull. Exercises include barbell squats, deadlifts, bench press, rows, and isolation moves for each muscle group. Rep ranges are provided along with weight progression over the 3 weeks.

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0% found this document useful (0 votes)

39 views20 pages

PPL Programme - Kopie

Uploaded by

Quý Vũ

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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Lift Maxes (KG)

Barbell Squat Max -> 110

Barbell Bench Max -> 70
Deadlift Max -> 125
Week 1
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 92.5 Hack Squat
Barbell Squat 4x12 72.5
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 1x1 67.5 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 60 4,3,3x 60 kg
Military Press 3x8-12 RPE 8-9 5x35 kg, 2x8x30 kg Dumbbell Shoulder / Smith Shoulder
Weighted Dips 3x10 RPE 8-9 3x10 bw Closegrip Bench / Machine Dips
DB flyes or Pec Deck 3x10 RPE 8-9 3x10 10kg
DB laterals 3x10 RPE 8-9 3x10 5 kg Cable Laterals
DB laterals 1xFailure RPE 10 12x5kg
Skull Crusher 3x10 RPE 8-9 10,7x5+2,5kg Overhead Cable Extension
DB tricep extensions 3x10 RPE 8-9 10,10,9 x 5 kg Cable Pushdowns

PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Deadlift 1x3 112.5 1x3 112,5 Sumo Deadlift
Deadlift 4x6 100 4x6 100 kg
Lat Pulldown 3x10-15 RPE 8-9 3x10 60 kg Pull Ups
Barbell Row 3x12 RPE 8-9 10x50, 2x12x40 T-Bar Row
Cable Row 3x10 RPE 8-9 3x10 35 kg Machine Chest Supported Row
Cable Row 1xFailure RPE 10 13x35 kg
Dumbbell Curl 3x12 RPE 8-9 3x12 7.5 kg Any Bicep Exercise
Incline Curl 3x10 RPE 8-9 3x10 5 kg Any Bicep Exercise
Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise

LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION

Barbell Squat 1x3 100 Hack Squat
Barbell Squat 4x8 82.5
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 1x5 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 47.5
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 1x1 120 Sumo Deadlift
Deadlift 4x2 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 2
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 105 Hack Squat
Barbell Squat 4x4 92.5
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 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 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 1x1 120 Sumo Deadlift
Deadlift 4x2 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 1x5 92.5 Hack Squat
Barbell Squat 4x12 72.5
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 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 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 1x5 107.5 Sumo Deadlift
Deadlift 4x8 95
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 100 Hack Squat
Barbell Squat 4x8 82.5
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 1x5 60 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 45
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 107.5 Sumo Deadlift
Deadlift 4x8 87.5
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 105 Hack Squat
Barbell Squat 4x4 92.5
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 1x3 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 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 1x3 112.5 Sumo Deadlift
Deadlift 4x6 102.5
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 4
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 95 Hack Squat
Barbell Squat 4x12 72.5
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 1x1 67.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x4 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 1x3 115 Sumo Deadlift
Deadlift 4x6 102.5
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 100 Hack Squat
Barbell Squat 4x8 82.5
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 120 Sumo Deadlift
Deadlift 4x2 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 5
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 105 Hack Squat
Barbell Squat 4x4 95
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 65 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 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 1x1 120 Sumo Deadlift
Deadlift 4x2 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 1x5 95 Hack Squat
Barbell Squat 4x12 72.5
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 1x5 107.5 Sumo Deadlift
Deadlift 4x8 95
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 100 Hack Squat
Barbell Squat 4x8 82.5
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 107.5 Sumo Deadlift
Deadlift 4x8 90
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 105 Hack Squat
Barbell Squat 4x4 95
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 65 Dumbbell Bench / Incline Bench
Barbell Bench 4x8 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 1x3 115 Sumo Deadlift
Deadlift 4x6 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 7
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 97.5 Hack Squat
Barbell Squat 4x12 72.5
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 117.5 Sumo Deadlift
Deadlift 4x6 102.5
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 102.5 Hack Squat
Barbell Squat 4x8 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 1x5 62.5 Dumbbell Bench / Incline Bench
Barbell Bench 4x12 47.5
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 1x1 122.5 Sumo Deadlift
Deadlift 4x2 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 8
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x1 107.5 Hack Squat
Barbell Squat 4x4 95
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 122.5 Sumo Deadlift
Deadlift 4x2 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
LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x5 97.5 Hack Squat
Barbell Squat 4x12 72.5
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 1x5 110 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
Week 9
LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
Barbell Squat 1x3 102.5 Hack Squat
Barbell Squat 4x8 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 1x5 110 Sumo Deadlift
Deadlift 4x8 90
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 107.5 Hack Squat
Barbell Squat 4x4 95
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 117.5 Sumo Deadlift
Deadlift 4x6 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

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PPL Programme - Kopie

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PPL Programme - Kopie

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Lift Maxes (KG)

Barbell Squat Max -> 110

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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