Silas' 6 Day Powerbuilding PPL

A lot of this program is modeled after Jeff Nipard's ultimate PPL. This program is designed for those with a quick recovery time and who are willing to take almost every set past failure. You will grow esthetically and in strength. If more rest days are desired, run the first half on week 1 and the second half on week 2.

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Chest Supported Row (Machine)

Pullover (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Standing Pullover (Cable)

Preacher Curl (Dumbbell)

Face Away Cable Curl

Pull 1

Squat (Barbell)

Squat (Paused)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Standing Calf Raise

Decline Crunch (Weighted)

Legs 1

Incline Bench Press (Barbell)

Sling Shot Bench Press (Barbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Chest Fly (Cable)

Y Raise

Chest Press (Machine)

Tricep Extension (Cable)

Narrow Push Up

Push 2

Lat Pulldown (Single Arm)

Pull-Up (Bodyweight)

Seated Row (Cable)

Shrug (Dumbbell)

Reverse Pec Deck

Overhead Cable Bicep Curl

Incline Curl (Dumbbell)

Pull 2

Stiff Leg Deadlift

Lying Leg Curl

Leg Extension

Abs Crunch (Machine)

Legs 2

Bench Press (Barbell)

Larsen Press (Barbell)

Arnold Press

Chest Press-Around

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Skull Crusher

Push 1

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