Advanced PPL
A dense six-day hypertrophy PPL with extra pressing, pulling and leg accessories. Intended for experienced lifters already recovering from similar frequency.
Overview
High training volume or frequency: for experienced lifters already tolerating comparable workloads. Reduce accessory work if needed and do not sacrifice recovery to complete the calendar.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Push A
7 exercises · 80 min
- Barbell bench press · 4 sets · 4–6 reps
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Cable fly · 3 sets · 12–15 reps
Pull A
6 exercises · 80 min
- Barbell deadlift · 3 sets · 3–5 reps
- Chest-supported row · 4 sets · 6–10 reps
- Lat pulldown · 4 sets · 8–12 reps
- Face pull · 4 sets · 12–15 reps
Legs A
6 exercises · 85 min
- Barbell squat · 4 sets · 4–6 reps
- Romanian deadlift · 4 sets · 6–10 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 80 min
- Barbell overhead press · 4 sets · 4–6 reps
- Incline barbell press · 4 sets · 6–10 reps
- Machine chest press · 3 sets · 8–12 reps
- Pec deck · 3 sets · 12–15 reps
Pull B
6 exercises · 80 min
- T-bar row · 4 sets · 5–8 reps
- Pull-up · 4 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Straight-arm pulldown · 3 sets · 10–15 reps
Legs B
6 exercises · 80 min
- Front squat · 4 sets · 5–8 reps
- Hack squat · 3 sets · 8–12 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 2 · Later weeks
Push A
7 exercises · 80 min
- Barbell bench press · 4 sets · 4–6 reps
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Cable fly · 3 sets · 12–15 reps
Pull A
6 exercises · 80 min
- Barbell deadlift · 3 sets · 3–5 reps
- Chest-supported row · 4 sets · 6–10 reps
- Lat pulldown · 4 sets · 8–12 reps
- Face pull · 4 sets · 12–15 reps
Legs A
6 exercises · 85 min
- Barbell squat · 4 sets · 4–6 reps
- Romanian deadlift · 4 sets · 6–10 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 80 min
- Barbell overhead press · 4 sets · 4–6 reps
- Incline barbell press · 4 sets · 6–10 reps
- Machine chest press · 3 sets · 8–12 reps
- Pec deck · 3 sets · 12–15 reps
Pull B
6 exercises · 80 min
- T-bar row · 4 sets · 5–8 reps
- Pull-up · 4 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Straight-arm pulldown · 3 sets · 10–15 reps
Legs B
6 exercises · 80 min
- Front squat · 4 sets · 5–8 reps
- Hack squat · 3 sets · 8–12 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 3 · Later weeks
Push A
7 exercises · 80 min
- Barbell bench press · 4 sets · 4–6 reps
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Cable fly · 3 sets · 12–15 reps
Pull A
6 exercises · 80 min
- Barbell deadlift · 3 sets · 3–5 reps
- Chest-supported row · 4 sets · 6–10 reps
- Lat pulldown · 4 sets · 8–12 reps
- Face pull · 4 sets · 12–15 reps
Legs A
6 exercises · 85 min
- Barbell squat · 4 sets · 4–6 reps
- Romanian deadlift · 4 sets · 6–10 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 80 min
- Barbell overhead press · 4 sets · 4–6 reps
- Incline barbell press · 4 sets · 6–10 reps
- Machine chest press · 3 sets · 8–12 reps
- Pec deck · 3 sets · 12–15 reps
Pull B
6 exercises · 80 min
- T-bar row · 4 sets · 5–8 reps
- Pull-up · 4 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Straight-arm pulldown · 3 sets · 10–15 reps
Legs B
6 exercises · 80 min
- Front squat · 4 sets · 5–8 reps
- Hack squat · 3 sets · 8–12 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 4 · Later weeks
Push A
7 exercises · 80 min
- Barbell bench press · 4 sets · 4–6 reps
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Cable fly · 3 sets · 12–15 reps
Pull A
6 exercises · 80 min
- Barbell deadlift · 3 sets · 3–5 reps
- Chest-supported row · 4 sets · 6–10 reps
- Lat pulldown · 4 sets · 8–12 reps
- Face pull · 4 sets · 12–15 reps
Legs A
6 exercises · 85 min
- Barbell squat · 4 sets · 4–6 reps
- Romanian deadlift · 4 sets · 6–10 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 80 min
- Barbell overhead press · 4 sets · 4–6 reps
- Incline barbell press · 4 sets · 6–10 reps
- Machine chest press · 3 sets · 8–12 reps
- Pec deck · 3 sets · 12–15 reps
Pull B
6 exercises · 80 min
- T-bar row · 4 sets · 5–8 reps
- Pull-up · 4 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Straight-arm pulldown · 3 sets · 10–15 reps
Legs B
6 exercises · 80 min
- Front squat · 4 sets · 5–8 reps
- Hack squat · 3 sets · 8–12 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 5 · Later weeks
Push A
7 exercises · 80 min
- Barbell bench press · 4 sets · 4–6 reps
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Cable fly · 3 sets · 12–15 reps
Pull A
6 exercises · 80 min
- Barbell deadlift · 3 sets · 3–5 reps
- Chest-supported row · 4 sets · 6–10 reps
- Lat pulldown · 4 sets · 8–12 reps
- Face pull · 4 sets · 12–15 reps
Legs A
6 exercises · 85 min
- Barbell squat · 4 sets · 4–6 reps
- Romanian deadlift · 4 sets · 6–10 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 80 min
- Barbell overhead press · 4 sets · 4–6 reps
- Incline barbell press · 4 sets · 6–10 reps
- Machine chest press · 3 sets · 8–12 reps
- Pec deck · 3 sets · 12–15 reps
Pull B
6 exercises · 80 min
- T-bar row · 4 sets · 5–8 reps
- Pull-up · 4 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Straight-arm pulldown · 3 sets · 10–15 reps
Legs B
6 exercises · 80 min
- Front squat · 4 sets · 5–8 reps
- Hack squat · 3 sets · 8–12 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 6 · Later weeks
Push A
7 exercises · 80 min
- Barbell bench press · 4 sets · 4–6 reps
- Incline dumbbell press · 4 sets · 8–12 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Cable fly · 3 sets · 12–15 reps
Pull A
6 exercises · 80 min
- Barbell deadlift · 3 sets · 3–5 reps
- Chest-supported row · 4 sets · 6–10 reps
- Lat pulldown · 4 sets · 8–12 reps
- Face pull · 4 sets · 12–15 reps
Legs A
6 exercises · 85 min
- Barbell squat · 4 sets · 4–6 reps
- Romanian deadlift · 4 sets · 6–10 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 80 min
- Barbell overhead press · 4 sets · 4–6 reps
- Incline barbell press · 4 sets · 6–10 reps
- Machine chest press · 3 sets · 8–12 reps
- Pec deck · 3 sets · 12–15 reps
Pull B
6 exercises · 80 min
- T-bar row · 4 sets · 5–8 reps
- Pull-up · 4 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Straight-arm pulldown · 3 sets · 10–15 reps
Legs B
6 exercises · 80 min
- Front squat · 4 sets · 5–8 reps
- Hack squat · 3 sets · 8–12 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Volume is higher than the Reddit PPL block. Reduce an accessory if recovery slips; finishing the calendar is not required.