Chell PPL - Barbell Hypertrophy

To provide a hypertrophy program for lifters that only have access to limited equipment. (barbell and power rack).

Progressive Overload - Double Progression

Focus on hitting upper rep range. Once upper rep range is hit on all sets, bump weight. Add 5 pounds to upper body lifts and all isolation exercises. 5-10 pounds to Squat. 

PPL rest PPL, or PPLPPL rest

Rest days can be active recovery: walk, swim, stretch, light assault bike work. 

Week 4 and Week 8 can be optional recovery weeks. Either deload, do active recovery or take a week off.

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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

Pull-Up (Weighted)

Bent Over Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Bicep Curl (EZ Bar)

Concentration Curl

Pull Day

Squat (Barbell)

Romanian Deadlift (Trap Bar)

Standing Calf Raise

Walking Lunge

Leg Day

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Push Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Dip (Bodyweight)

Push Day

Leg day

Bench Press (Barbell)

Overhead Press (Barbell)

Upright Row (Barbell)

Hammer Curl

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