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    Block 2 - PPL

    Uploaded by

    Senkichi Sanji
    This training program outlines a full-body strength routine over 8 weeks divided into 2 blocks. It includes exercises for the major muscle groups like squats, deadlifts, presses, and rows performed across 3 weekly full-body workouts. Exercises are prescribed in sets, reps, and percentage of 1 rep max with the weight and reps gradually increasing each week to promote strength gains over the course of the program.

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    Block 2 - PPL

    Uploaded by

    Senkichi Sanji
    253 views6 pages
    This training program outlines a full-body strength routine over 8 weeks divided into 2 blocks. It includes exercises for the major muscle groups like squats, deadlifts, presses, and rows performed across 3 weekly full-body workouts. Exercises are prescribed in sets, reps, and percentage of 1 rep max with the weight and reps gradually increasing each week to promote strength gains over the course of the program.

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    This training program outlines a full-body strength routine over 8 weeks divided into 2 blocks. It includes exercises for the major muscle groups like squats, deadlifts, presses, and rows performed across 3 weekly full-body workouts. Exercises are prescribed in sets, reps, and percentage of 1 rep max with the weight and reps gradually increasing each week to promote strength gains over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    253 views6 pages

    Block 2 - PPL

    Uploaded by

    Senkichi Sanji
    This training program outlines a full-body strength routine over 8 weeks divided into 2 blocks. It includes exercises for the major muscle groups like squats, deadlifts, presses, and rows performed across 3 weekly full-body workouts. Exercises are prescribed in sets, reps, and percentage of 1 rep max with the weight and reps gradually increasing each week to promote strength gains over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6
    At a glance
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    The document outlines a multi-week training program that includes strength and hypertrophy focused workouts for the main lifts like back squats, deadlifts, and bench press. It also includes accessory exercises targeted at different muscle groups.

    The workouts include compound exercises like squats, deadlifts, bench press, overhead press as well as other exercises like rows, curls and triceps extensions. There is a push, pull and legs focus for each workout.

    Over the blocks, the weight used for each exercise gradually increases along with more sets and reps. For example, in block 2 the squat goes from 4 sets of 4 reps at 77.5% to 4 sets of 5 reps at 80%. This shows progression in the program.

    W1 W2

    Leg #1 Sets Reps %RM Sets Reps %RM


    Deadlif 4 3 75% 5 3 80%
    Tempo Back Squat 2 6 60% 2 6 60%
    Hyperextension 2 20
    Smith Machine Reverse Lunges 3 15
    Eccentric Leg Extension (3s) 3 12
    Eccentric Leg Curls (3s) 3 12
    Hip Adbuctor Machine 2 15
    Tempo Calves Raise 3 8
    Push #1
    Barbell Bench Press 28 75% 2 10 75%
    Arnold Press 2 12
    Close Grip Smith Machine Press 2 15
    Low-to-High Cable Fly 2 15-20
    Barbell Floor Skull Crusher 2 8-10
    Egyptian Lateral Raise 2 12-15
    Rope Overhead Triceps Extensions 2 12-15
    Hanging Leg Raise 3 6
    Pull #1
    One Arm Lat Pull-In 2 15-20
    Pull Up 3 12
    Dumbbell One Arm Row 3 6-8
    T-Bar Row 3 10-12
    Low-to-High Cable Reverse Flye 3 12-15
    Rope Upright Row 3 20
    Dumbbell Curl 3 12-15
    Spider Curl 3 15-20
    Leg #2
    Back Squat 3 4 75% 4 5 75%
    Romanian Deadlif 3 8
    Pause Barbell Hip Thrust 2 10
    Slow Eccentric Goblet Squat 2 12 each leg
    Seated Leg Curl 2 15
    Cable Rope Pullthrough 2 20
    Standing Calves Raise 3 12
    Push #2
    Barbell Bench Press 3 4 75% 4 5 75%
    Military Press + Push Press 3 4+4 72.5% 3 4+4 72.5%
    Slow Eccentric Dips 3 8-10
    Triceps V-Bar Pressdown 3 12-15
    Machine Lateral Raise 3 15-20
    Plank 3 30s
    Pull #2
    Single-Arm Pulldown 3 12
    Seal Row 3 8-10
    Kneeling Straight Arm Pulldown 3 15-20
    Reverse Pec Deck 3 15
    A1: Dumbbell Pronated Curl 4 8
    A2: Dumbbell Hammer Curl 4 8
    A3: Dumbbell Supinated Curl 4 8
    W3
    BLOCK 2 W4 W5 W6
    Sets Reps %RM Sets Reps %RM Sets Reps %RM Sets
    5 3 80% 5 3 82.5% 5 3 82.5% 5
    2 6 65% 2 6 65% 2 6 67.5% 2

    2 8 77.5% 2 10 77.5% 2 8 80% 2

    4 4 77.5% 4 5 77.5% 4 4 80% 4

    4 5 77.5% 4 5 77.5% 4 5 80% 4


    3 4+4 77.5% 3 4+4 77.5% 3 4+4 80% 3
    W6 W7 W8
    Reps %RM Sets Reps %RM Sets Reps %RM
    3 85% 5 3 85% 1 1 90%
    6 68% 2 6 70% 2 6 70%

    10 80% 2 8 82.5% 1 AMRAP 85%

    5 80% 4 4 82.5% 4 5 82.5%

    5 80% 4 5 82.5% 4 5 82.5%


    4+4 80% 3 4+4 82.5% 3 4+4 82.5%

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