PPSA 70’s Big

A throwback to the golden years of STRENGTH TRAINING. Very simple straightforward strength training that is an everyday challenge. The plan is written much like a diary from a very dedicated strength enthusiast. Plan rotates from Press Day, to Leg Day, to Back Day. Huge Deadlift sessions on Day 5,10,15, and 20. A great program for the bodybuilding community, and anyone who is wanting to get very strong and thick.  A very serious plan for the serious lifter.  Plan includes 20 days of Strength Training. The plan is versatile and can be used as a three day, four day, or five day per week program according to your commitment level.

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Week 1

Week 2

Week 3

Week 4

Week 5

Warm up: Superset 
Empty bar squats 3x10
Empty bar RDL 3x10
KB swings 3x10


Squat (Barbell)

Snatch Deadlift

Day 2 Big Ole Legs

Warm up: Super set
Easy pushups 3x10
Band face pulls 3x20
Stretch the lats

Tricep Tate Press

Day 4 Torso Thicker Please!

Warm up: Super set
Light KB swings 3x15
DB farmers walk 3x40 yards

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Day 5

Bicep Curl (Cable)

Day 6 Torso Thickening Drills

Warm up:
KB swings 3x10
KB goblet squat 3x10

Reverse Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Day 8

Warm up:
Empty bar bench 3-4x15-20
Band pull apart or face pulls 3-4x15-20

Bench Press (Barbell)

Shrug (Dumbbell)

Day 9 Density Protocol

Warm up:
Body weight reverse lunge 3x5
Body weight Bulgarian split squat 3x5

Bicep Curl (Barbell)

Farmer's Walk (Weighted)

Day 11 Legs Like Kegs

Warm up:
Super light db presses 3x10
Band face pulls 3x15

Incline Bench Press (Dumbbell)

Skull Crusher (Barbell)

Day 12

Bent Over Row (Barbell)

Chin-Up (Weighted)

Shrug (Barbell)

Day 13

Warm up: super set
Pushups 3x10
Body weight Bulgarian split squat 3x10

Day 14

Warm up:
KB swings 3x10
DB farmer walk 3x40 yards

Day 15

Warm up:
Empty bar bench 3-4x15-20
Lat stretches

Tricep Kickback

Tricep Pushdown (Cable)

Day 16

Warm up:
Empty bar squats to loosen up
DB farmer walk 3x40 yards

Day 17

Warm Up: Bench Press Empty Bar 3x 15-20 reps
• Light Cable or Band Face Pulls 3x 20 reps
*Super Set

Day 1 Torso Thickening Drills

Warm up: Hang from a bar and stretch the lats

Day 3 Big Ole Back

Day 7 

Warm up:
DB farmer walk 5x30 yards. Go heavier each time
90s rest

Barbell Row

Alternating Dumbbell Curl

Day 10

Single Arm Row (Cable)

Hammer Curl

Day 18

Warm up:
Light dumbbell front raises 3x15
Pushups 3x10

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