Muscle Builder: 3 Day PPL

Muscle Builder: 3 Day PPL

*Beginner/Novice version

This bodybuilding workout plan is designed to facilitate weekly progressive overload through set volume while maintaining a moderate intensity level. By gradually increasing the volume of sets each week, you’ll challenge your muscles to adapt and grow over time, promoting continuous progress and muscle development.

This workout plan provides a balanced approach to bodybuilding, targeting all major muscle groups while systematically increasing training volume to promote muscle growth and strength gains over time.

If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR.

Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. 

Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises.

On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises.

- Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation.

- Modify the repetition range and intensity (RPE/RIR) 
as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises.

The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Hack Squat

Stiff Leg Deadlift

Chest Fly (Machine)

Reverse Fly (Machine)

Bicep Curl (Barbell)

Legs Focus

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Skull Crushers (Smith Machine)

Chest Supported Row (Machine)

Leg Extension

Lateral Raise (Dumbbell)

Push Focus

Barbell Row

Lat Pulldown

Lat Prayer

Incline Curl (Dumbbell)

Leg Curl

Upright Row (Cable)

Pull Focus

Push Deload

Pull Deload

Legs Deload

0 reviews for Muscle Builder: 3 Day PPL