Aesthetics PPL

This intermediate training program is designed to hypertrophy, specially focused on the muscles work to get an aesthetic body. Perfect for those with some experience in lifting. I’m following this program after 9 months of body recomposition and I’m getting good results.

The exercises were chosen considering that they are as safe and least harmful as possible for your joints.

The workout is 6 day PPL (Push/Pull/Legs) split. I do recommend to rest one day after complete the first three training days, then perform the remaining days and rest again:

PUSH A
PULL A
LEGS A
REST
PUSH B
PULL B
LEGS B
REST

*KEY POINTS*

1. Don’t miss the notes I left above some exercises.

2. Remember keep stressing your muscles by a progressive overload every week. Increase the weight, sets or reps to challenge yourself.

3. Perform your ABS workout routine at the end of the legs training (15 min it’s fair enough).

4. Even if you are bulking do at least two days of 15/20 min cardio on pull or push workout days.


> I wish you all a good journey grinding!

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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

Week 13

Week 14

Week 15

Week 16

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Incline Curl (Dumbbell)

Seated Row (Cable)

Face Pull

Preacher Curl (EZ Bar)

Pull A

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Push A

Perform your ABS workout routine at the end of the legs training (15 min it’s fair enough).

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Legs A

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Push B

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Single Arm Row (Cable)

Shrug (Dumbbell)

Hammer Curl (Cable)

Pull B

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Legs B

1 reviews for Aesthetics PPL