PPLPP

Splatterbox

Strength and size. A lot of what I would consider "S tier" exercises. 


T1 and T2:

Treat all 1 rep sets on T1 exercises as AMRAP
Treat last set (or last 2 sets if ambitious) of each T1 and T2 as AMRAP
Increase 1RM by minimum amount when able to get 3 or more reps on your 1+ set.


Accessories:

Increase weight by smallest increment once able to do the maximum reps listed for all sets.
If you fail a set, drop the weight and do AMRAP sets for the remaining sets.
AMRAP final set of first day on new weight regardless of failure on previous sets.
If feeling good, add a drop set (AMRAP) to the end of whichever accessories you like (totalling 6 sets instead of the usual 5).

Octopus to make up for the leg day we are missing. I just really hate a dedicated leg day twice a week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Overhead Press (Barbell)

Bench Press (Barbell)

Dip (Assisted)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Incline Curl (Dumbbell)

Deadlift (Barbell)

Pull-Up (Assisted)

Lat Pulldown

Bicep Curl (Barbell)

Face Pull

Bent Over Row (Barbell)

Seated Row (Cable)

Preacher Curl (Dumbbell)

1 reviews for PPLPP

Splatterbox