Hey, I’ve been working on this PPL program for myself, its based around the exercises I believe gets me the best results, I want opinions and productive criticizm on it.
First of all, the progression method, mainly the progression method I use for this is a mix between classic beginner linear and the repetition method, you start with 85% of your 1RM for Bench and OHP, 80% of your 1RM for your bent over rows and with 90% of your 1RM for your lower body compounds (dl’s and squats).
You will start with the low end of the number of indicated repetitions (3 for bench for example) and keep it like that for the indicated ammount of sets. You should complete the high end of repetitions (4 sets of 5 for the bench) on the next workout, as the program progresses it will get harder and it will take progressively more time to get all your reps, if you need more than 4 workouts to complete all the reps it might be time to graduate to an intermediate programme like 5/3/1 or texas method.
How much weight to add?
You should be adding 5 kg to your compound lifts once you reach the high end of reps, you can add 10 kg to the deadlift and 7.5 to the squat if you feel confortable with it and you want to, if you stall back off to 5 kg. The same goes for the rest of the compounds, if you stall you can start adding 2.5 kg every time you progress although this is not fully recommended.
Progression on accesorie lifts:
Start with a weight you can use to reach the low end of reps, once you reach the high end, put more weight on the bar, this is not as important as the main lifts but its still needed, I prefer to leave the ammount of weight up to the trainee, but if dumbells, get the next set of them that is avilable on your gym, and if its a barbell exercise add 2.5-5 kg to it, if you use cables you can choose, the systems are usually really different.
The program:
Push:
Bench press 4x3-5
Standing OHP 3x3-5
Incline barbell bench: 3x6-10
Side Lateral Raises 5x10-15
Tricep OH extension (DB) 3x8-12
Cable Pushdown 3x8-12
Pull:
Deadlift (once per week) 2x3-6
Bent Over Rows 4x4-6
T-bar rows 3x10-15
Chin ups 4x6-10
Dumbbell rows 3x8-12
Face pull 3x10-15
Legs:
Squat 4x3-5
Front Squat 3x8-12
RDL’S 3x6-10
Hamstring curl 3x10-15
Leg press 3x15-20
