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    12 Phases: Power (Push/pull), Legs, Hypertrophy (Push/pull), Legs

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    William J Duncan
    The document outlines a 12-phase workout program that alternates between power and hypertrophy days, with different rep ranges and movement speeds for each. It provides example exercises, sets, and reps for push, pull and leg days focusing on either power or hypertrophy.

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    12 Phases: Power (Push/pull), Legs, Hypertrophy (Push/pull), Legs

    Uploaded by

    William J Duncan
    960 views2 pages
    The document outlines a 12-phase workout program that alternates between power and hypertrophy days, with different rep ranges and movement speeds for each. It provides example exercises, sets, and reps for push, pull and leg days focusing on either power or hypertrophy.

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    PPL Template

    Original Title

    PPL Template

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    The document outlines a 12-phase workout program that alternates between power and hypertrophy days, with different rep ranges and movement speeds for each. It provides example exercises, sets, and reps for push, pull and leg days focusing on either power or hypertrophy.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    960 views2 pages

    12 Phases: Power (Push/pull), Legs, Hypertrophy (Push/pull), Legs

    Uploaded by

    William J Duncan
    The document outlines a 12-phase workout program that alternates between power and hypertrophy days, with different rep ranges and movement speeds for each. It provides example exercises, sets, and reps for push, pull and leg days focusing on either power or hypertrophy.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Note: 45-90 second rest for

    hypertrophy, 3-5 minute rest for power.


    Focus on explosive movements for
    hypertrophy days and slow controlled 12 Phases: Power ( push/pull), Legs,
    movements for power days. Hypertrophy ( push/pull), Legs

    Day 1: Push Power Sets - Reps

    Barbell Bench Press 4 sets of 3-6 reps


    Barbell Incline Bench Press 4 sets of 3-6 reps
    Overhead Barbell Press 4 sets of 3-6 reps
    Dumbbell Flys / Cable Fly's 3 sets of 5-8 reps
    Overhead Tricep Extensions 3 sets of 5-8 reps
    Tricep Push Downs (Bar) 3 sets of 5-8 reps

    Day 2: Pull Power Sets - Reps

    Barbell Deadlift 4 sets of 3-6 reps


    Barbell Row 4 sets of 3-6 reps
    Barbell Upright Row 4 sets of 3-6 reps
    Wide Grip Lat Pull Downs 3 sets of 5-8 reps
    Barbell Bicep Curls 3 sets of 5-8 reps
    Dumbbell Curls 3 sets of 5-8 reps

    Day 3: Legs Power/Hypertrophy Sets - Reps

    Barbell Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps


    Front Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps
    Leg Curls 3 sets of 8-12 reps
    Leg Extensions 3 sets of 8-12 reps
    Calf Press 3 sets of 8-12 reps

    Rest
    Day 4: Push Hypertrophy Sets - Reps

    Barbell Bench Press 4 sets of 8-12 reps


    Incline Barbell Bench Press 4 sets of 8-12 reps
    Dips 3 sets to failure
    Dumbbell Shoulder Press 4 sets of 8-12 reps
    Dumbbell Tricep Extensions 3 sets of 8-12 reps
    Rope Pull Downs 3 sets of 8-12 reps

    Day 5: Pull Hypertrophy Sets - Reps

    Pull Ups 4 sets to failure


    Dumbbell Row 4 sets of 8-12 reps
    Reverse Grip Lat Pull Downs 3 sets of 8-12 reps
    Rope Face Pulls 3 sets of 8-12 reps
    Barbell Bicep Curls 3 sets of 8-12 reps
    Dumbbell Bicep Curls 3 sets of 8-12 reps

    Day 6: Legs Power/Hypertrophy Sets - Reps

    Barbell Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps


    Front Squats 3 sets of 3-6 reps, 2 sets of 8-12 reps
    Leg Curls 3 sets of 8-12 reps
    Leg Extensions 3 sets of 8-12 reps
    Calf Press 3 sets of 8-12 reps

    Rest

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