PPL modification + powerbulding (PRIDE)

We start with the plan for about 8 weeks, it depends on your well-being, you have to listen to your body, but ultimately the plan lasts 8 weeks, then we deload for a week or two and repeat the plan. This plan will allow you to gain enormous strength and also build a body like a bear. I recommend choosing one of the following forms of training: pull push legs rest pull Push legs rest

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Dead Bug

Legs Hiper

Wide Grip Pull-Up

Dumbbell Row

High Row

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Pull Hiper

Bench Press (Barbell)

Military Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Plank

Push Heavy

Seated Overhead Press (Dumbbell)

One Arm Lateral Raise (Cable)

Side Plank

Push Hiper

Good Morning

Legs Heavy

Pull-Up (Bodyweight)

Deadlift (Barbell)

Barbell Row

Pull Heavy

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