MUSCLE GAIN · ADVANCED · FULL GYM · 6 DAYS/WEEK
PPL Advanced workout program
6-day high volume hypertrophy
The workouts
Push A (Heavy)
- Bench Press (Barbell)5 × 5
- Overhead Press (Barbell)4 × 6
- Incline Bench Press (Dumbbell)4 × 8
- Triceps Pushdown3 × 10
- Lateral Raise (Dumbbell)4 × 12
Pull A (Heavy)
- Deadlift (Barbell)4 × 5
- Pull Up4 × 6
- Bent Over Row (Barbell)4 × 8
- Bicep Curl (Barbell)3 × 10
- Face Pull3 × 15
Legs A (Heavy)
- Squat (Barbell)5 × 5
- Romanian Deadlift (Barbell)4 × 6
- Leg Press (Machine)3 × 10
- Standing Calf Raise (Machine)4 × 15
Push B (Volume)
- Incline Bench Press (Barbell)4 × 10
- Bench Press (Dumbbell)4 × 10
- Shoulder Press (Dumbbell)3 × 12
- Triceps Extension (Cable)3 × 12
- Lateral Raise (Cable)4 × 15
Pull B (Volume)
- Bent Over Row (Dumbbell)4 × 10
- Lat Pulldown (Cable)4 × 12
- Seated Row (Machine)3 × 12
- Hammer Curl (Dumbbell)3 × 12
- Bicep Curl (Dumbbell)3 × 12
Legs B (Volume)
- Front Squat4 × 8
- Walking Lunge (Dumbbell)4 × 12
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Standing Calf Raise (Machine)4 × 20
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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