Truck Goons PPL

Start with a weight that you can complete for the bottom end of the rep range but not the top. Work through the rep ranges, once you reach the top add weight and start again at the bottom.

You can deload as you feel necessary or you can deload after each four weeks.

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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

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Seated Calf Raise

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

Bench Press (Barbell)

Standing Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Skull Crusher (Barbell)

Overhead Press (Barbell)

Bench Press (Dumbbell)

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Bent Over Row (Barbell)

Hang Power Clean

Lat Pulldown

Bicep Curl (Barbell)

Seated Row (Cable)

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