Optimus Prime - Muscle Truck Program 【PPLPPL】

《Not recommended for beginners.》
This is an advanced 6 days-a-week hypertrophy program focused on full-body development. 

《Progression》
Progress using double progression for the first top set of each exercise. Sets are added every two weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Smith Machine)

Fly Press (Dumbbell)

AD Press

Lateral Raise (Machine)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Push A

Lat Pulldown (Neutral Grip)

T-Bar Row

Lat Pulldown

Face Pull

Overhead Extension (EZ Bar)

Tricep Pushdown (Cable)

Pull A

Stiff Leg Deadlift

Romanian Deadlift (Barbell)

Hack Squat

Straight Leg Calf Raise

Legs A

Standing Behind Neck Shoulder Press (Barbell)

Arnold Press

Spoto Press

Pec Deck (Machine)

Hammer Curl

Push B

Bent Over Row (Barbell)

Lat Pulldown (Single Arm)

JM Press (Smith Machine)

Push Up

Pull B

High Bar Squat (Barbell)

Leg Press (45 Degrees)

Leg Curl

Lying Leg Curl

Legs B

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