Busy Body Building (PPL + Full Body)

Legs Push Pull with an additional day for full body training. 

I've designed this for myself based on other programs I've run, so I can accommodate my busy work schedule while still being able to make gains at an intermediate-advanced level. 

(I do not account for warmup sets or stretching, but recommend 5-10 minutes of cardio and banded stretching/mobility and/or core work). 

After week 4, the exercise choices can mostly be modified, according to needs. For example, an incline bench press can be swapped for traditional bench, if you are feeling like hitting a bigger weight today (or the incline bench is busy).

Leg day is particularly taxing volume-wise and will start the week to allow for recovery (by/for the weekend). However, this is not designed to optimize/maximize your leg strength. I am unfortunately unable to squat heavy, or deadlift, due to lower back injuries accumulating over the years and making the exercise more trouble than it's worth. 
If you feel up to it, swap deadlifts for front squats after week 4 and adjust the RPE for split squats. 

For the full body day - feel free to swap the shrugs or reverse curls for a weak point (forearms, calves, core, etc) after week 4.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Adjust volume based on recovery - Bulgarian Split Squats can substitute Front Squats if fatigued

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Straight Leg Calf Raise

Legs

Substitute similar exercises on occasion - E.g. OH Extension for Skullcrushers

Incline Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Chest Fly (Machine)

Seated Dip (Machine)

Overhead Tricep Extension (EZ Bar)

Lateral Raise (Dumbbell)

Push

Chin-Up (Weighted)

Chest Supported Row (Machine)

Lat Pulldown

Bicep Curl (EZ Bar)

Preacher Curl (Barbell)

Face Pull

Pull

Overhead Press (Barbell)

Pullover (Dumbbell)

Shrug (Trap Bar)

Reverse Bicep Curl (EZ Bar)

Full Body/Accessories

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