PPL - Level Up By Progressive Overload

This training plan is built around the principles of progressive overload and goal-driven progress tracking, making it perfect for anyone looking to build strength, size, and consistency in their training. The foundation of the program is simple yet effective:
	1.	Reps Progression Model:
	•	Start with a weight you can handle for 8 reps.
	•	Progress steadily until you achieve 15 reps.
	•	Once you hit 15 reps with good form, add weight and restart at 8 reps.
	•	This system ensures you’re consistently challenging your muscles, creating the optimal stimulus for growth and strength gains.
	2.	Level-Based System:
	•	Each time you progress from 8 to 15 reps and add weight, you gain a level in that exercise.
	•	This gamified approach helps you set tangible goals, track your progress, and stay motivated throughout the program.
	3.	Structure (PPLPPL):
	•	The program follows a Push-Pull-Legs (PPL) split repeated twice per week (PPLPPL).
	•	With 7 exercises per day, each muscle group is trained with 12-20 weekly sets, falling within the optimal range for hypertrophy.
	4.	Balanced Volume and Recovery:
	•	The program ensures balanced volume across all muscle groups, targeting each twice per week.
	•	With rest periods and alternating focus on push, pull, and leg movements, your muscles have enough recovery time to maximize performance.
	5.	Adaptability:
	•	This program is flexible for various fitness levels. Beginners can start with lighter weights, while advanced lifters can challenge themselves with heavier loads and smaller increments.
	6.	Purpose and Benefits:
	•	Trackable Progress: Clear goals with the rep progression model and level system.
	•	Sustainable Growth: Gradual increases in reps and weights ensure long-term progress without burnout.
	•	Comprehensive Training: Balanced PPL split ensures all major muscle groups are trained effectively.
	•	Motivation: Gamification of levels keeps the process engaging and rewarding.

By adhering to this plan, you’ll build not just muscle, but discipline and a clear understanding of your progress. This is a program designed to be challenging, rewarding, and fun—perfect for those serious about taking their training to the next level.

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Week 13

Week 14

Week 15

Week 16

Perform regular sets with 1-3 reps in reserve (RIR), and push the final set to failure

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push Day A

Lat Pulldown

Chest Supported Row (Machine)

Seated Row (Cable)

Trap Bar Power Shrug

Face Pull

Bicep Curl (EZ Bar)

Bicep Curl (Machine)

Pull Day A

Squat (Barbell)

Glute Kickback

Leg Extension

Leg Curl

Seated Calf Raise

Leg Raise (Captain's Chair)

Cable Crunch

Leg Day A

Bench Press (Smith Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Seated Overhead Extension (EZ Bar)

Push Day B

Lat Pulldown (Neutral Grip)

High Row

T-Bar Row

Shrug (Barbell)

Rear Delt Fly (Cable)

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Pull Day B

Squat (Smith Machine)

Leg Press

Lying Leg Curl

Calf Raise (Leg Press)

Leg Day B

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