Road Dog PPL Split

An intensive PPL split program designed to hit every muscle group twice a week. Once heavy strength, and once hypertrophy. Best for intermediate to advanced lifters. 
For all Rep ranges, the goal is to hit the target RPE AROUND that rep target.
 For example, if the RPE is 9, and rep range is 12-15, then you should be 1 rep away from max somewhere between 12-15. Focus on intensity, not the actual recommended rep number. Push yourself, focus on every rep, and watch yourself grow!

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Week 12

Incline Bench Press (Barbell)

Arnold Press

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Push Heavy

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Bicep Curl (Barbell)

Rear Delt Fly (Dumbbell)

Bayesian Curl

Pull Heavy

Squat (Barbell)

Hip Thrust (Barbell)

Leg Press

Nordic Curl

Reverse Lunge (Barbell)

Standing Calf Raise

Leg Heavy

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Cable Crossover

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Tricep Kickback

Push Hypertrophy

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Dumbbell Row

T-Bar Row

Meadows Curl

Face Pull

Hammer Curl

Pull Hypertrophy 

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Leg Hypertrophy 

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