PPL SPECİAL_2.0

This program designed for hypertrophy and strength progress.
This is not a typical PPL Split. The program has not L in the PPL. That means there is no leg day especially. Instead of this, leg days divided the two and added to the other days. Thus the days in the program got reduced and recovery time got increased. However, some parts of body may work more and cant recover easily , on that case you have to watch yourself carefully and make a desicion about program progress.

Some tips:
1) At compaund exercises, you should rest 3-4 minutes. But isolation exercises need less resting time. For example 1.5-2 minutes.
2) If you feel bad or your muscles says enough! you must stop and not do next set. You must go to the next exercise directly.
3) You can add more 1-2 sets to the last 2 exercises at push days and last exercises at pull days if you feel well that day and you think "I can do.".
4) Some exercises need spot. If you work alone you must ask somebody for giving hand and being spot. They will do that gladly for sure.
5) Heavy reps or sets may force you. In that situation you can use straps, wraps or waist belt etc.

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Week 12

Typical push day and half of a lower body day's combine.

Squat (Low Bar)

Leg Extension

Bench Press (Barbell)

Shoulder Press (Machine)

Pec Deck (Machine)

V-Handle Tricep Pushdown (Cable)

Standing Calf Raise

Seated Calf Raise

Push Day

Typical pull day and half of a lower body day's combined.

Romanian Deadlift (Barbell)

Lying Leg Curl

Chest Supported Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Tibialis Raise

Pull Day

Typical push day and half a lower body day's combined.

Split Squat Front Foot Elevated (Smith Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Tricep Extension (Cable)

Push Day 

Back Extension

Bent Over Row (Barbell)

Standing Pullover (Cable)

Face Pull

Preacher Curl (Barbell)

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