PPL - Strength and Bodybuilding Program

What is it?

PPL is a 6 days program that with the goal of increasing both strength and muscle. PPL stands for push, pull, legs and It's a very popular program on r/fitness. You start with strength exercises (barbell work, pull-ups, etc) and finish with bodybuilding, for smaller muscles like biceps/triceps. It's suppose to be 6 days a week - pull, push, legs, rest, push, pull, legs but it's not a big deal if you do 5 days if you can't do 6 or even 7 days if you can. Just follow what your body tells you. The important thing is to hit enough sets per muscle groups in a given week. The original description is on Reddit.

Push Day (chest and triceps)

1. Bench press 5x5
2. Overhead press 5x5
3. 3x8-12 incline dumbbell press
4. Triceps pushdowns 3x8-12 Super set with lateral raises 3x15-20
5. Overhead triceps extensions 3x8-12 Super set with lateral raises 3x15-20

Notes:

• For 1 and 2: You can do 3x8-12 instead of 5x5 whenever you feel like

Pull Day (back and biceps)

1. Deadlifts 3x5
2. Barbell rows 4x5
3. Pullups 3x8-12
4. Seated cable rows OR chest supported rows 3x8-12
5. Face pulls 5x15-20
6. Hammer curls 4x8-12
7. Dumbbell curls 4x8-12

Notes:

• 1-5 are back, 6,7 are biceps.

Legs Day

1. Back Squats 3x5
2. Front squat 3x5
3. Romanian Deadlift 3x8-12
4. Calf Raises 5x15
5. leg press 3x8-12
6. leg curls 3x8-12
7. calf raises 5x8-12

Notes:

• You can replace whatever you don't like and also add a few more if you are not tired.

General notes:

• The idea of this program is to start with big/compound exercises for strength and finish with smaller muscles, for bodybuilding/aesthetics. You can replace each exercise with something else if you can't do or just want some variety.
• Shoulders, back, and abs, can be worked on everyday. I personally have issue growing my shoulders so I added about 10 sets a week whenever I have the time.
• You can do super sets if you feel like (two exercises intertwined without rest).