ATLAS PPL (Advanced Training, Lean And Strong PPL)

The ATLAS PPL program is designed for both intermediate lifters and ambitious beginners with these specific goals:
Primary Objectives:

Muscle Hypertrophy (Growth)

Strategic volume (3 sets per exercise)
Optimal rep ranges (5-12 reps)
2x weekly frequency per muscle group


Strength Development

Heavy compound movements first
Progressive overload structure
Lower rep ranges (5-7) on main lifts


Balance & Proportion

Equal push/pull volume
Complete body development
Focus on commonly neglected areas (rear delts, calves, core)



Ideal For:

Lifters with 3-6 months minimum training experience
Those who can train 5-6 days per week
People focused on building both size and strength
Those who enjoy structure and tracking progress

Expected Results (with proper nutrition):

Weeks 1-4: Strength adaptations and technique improvement
Weeks 5-8: Noticeable muscle fullness and pumps
Weeks 9-12: Significant strength gains and visible muscle growth

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Increase weight: 
• Upper body: 2.5-5 1bs 
• Lower body:5-10 lbs 
• Isolation moves: 2.5-5 lbs

T-Bar Row

Lat Pulldown

Shrug (Dumbbell)

Face Pull

Bicep Curl (Barbell)

Hammer Curl

Pull

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Standing Calf Raise

Hanging Leg Raise

Legs

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Seated Dip (Machine)

Plank

Push

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