Push Pull Leg - Aesthetic and Strength Combined

Summary:
Perfect Powerbuilding Program for Ultimate Strength and Hypertrophy.

Schedule:
You can run it as a regular 6 days PPL split or you can run it as a floating split where you rest after every 3 days - PPLrPPLr...

Or the best way to do it is to just go to the gym whenever you have a free time, and do the upcoming workout.

Program Structure (Aesthetics):
The program follows a typical PPL Split. Each day has 5 exercises with each exercises having 3 days making 90 total sets per week (if running 6 days per week) or lesser.

The program is designed with busy lifters in mind so each workout should take only roughly an hour at max. The program is designed to be as balanced as possible for each part of the physique. If you would like to specialize in any part of your physique, you can easily modify the split or just straight up add any exercise after the prescribed ones.

Also it goes without saying that you can substitute any exercises whether it be due to equipment issue, injury issue, fun factor, aesthetic preference or any other reason. The greatest thing about bodybuilding is that it is an art where we are the artist and our body the canvass. So I believe it is important to not just follow a pre-built routine and always modify it according to our own personal aesthetic goals.

Program Structure (Strength):
The first exercise of the first 3 days are strength oriented - Deadlift, Bench and Squat. Hence the prescribed reps are lesser. It is recommended you don't take these lifts to failure. You can apply any progression scheme of your choice or any set x rep structure.

As for the accessories, try to take them to as close a failure as possible. I recommend going to RPE 9 at the first set and 9.5-10 at second set and minimum 10 at the last set. You can further use myo reps, partial reps and drop sets to increase the workload.

Periodization:
At the fourth week, the volume will drastically reduced. This is to allow your body to recover. It is recommended to lower your intensity too during this week. For main lifts, don't go higher than RPE 7-7.5 and for the accessories, 8-9 should be the maximum.

From the fifth week onwards, the rep ranges of the main lifts will decrease even more. This is so that you can focus on the strength side for the main lifts. Keep in mind that this is optional and you can always use any set x rep scheme you want. But getting stronger will make you lift heavier weights in the long run and thus give you more strength for more hypertrophy.

Conclusion:
This is a very minimal and simple powerbuilding program which you use as a blueprint and customize. I truly believe you will see some of the best gains in both aesthetics and strength using this routine.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Reverse Pec Deck

Preacher Curl (Dumbbell)

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Cable)

Lateral Raise (Cable)

Tricep Extension (Cable)

Squat (Barbell)

Good Morning

Leg Extension

Reverse Lunge (Dumbbell)

Calf Raise (Leg Press)

Pull-Up (Weighted)

T-Bar Row

Bicep Curl (EZ Bar)

Standing Pullover (Cable)

Incline Curl (Dumbbell)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Dumbbell)

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Deload Week. Go lighter today and allow your body to recover this week.

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