PPL
Havoc Training Methods
Bodybuilding, Powerlifting, Strength & ConditioningDo you want to build muscle and develop strength faster and more effectively? Are you currently training only one muscle group per week? Not seeing results? Then this program is for you! The PPL (push, pull, legs) method is effective because it typically only takes 48-72 hours for muscle damage to repair and fully recover. So, why wait an entire week to train the same muscle groups again? With the PPL method you wil be training each muscle group twice per week while still focusing on specific movement patterns that are important for building muscle and developing strength. Not only is this method more effective, but the sets and reps are meticulously planned out to allow for the best linear progression possible. It's time to finally be bigger and stronger than ever before!
Wreak Havoc, Reap Results! Happy training!
A1
Shoulder Taps
2 x 20
A2
Incline YTW Raises
2 x 10
B
Alternating MB Push-up
3 x 10
C
Barbell Bench Press
4 x 8
D
DB Chest Fly
3 x 12
E
Seated DB Shoulder Press
3 x 8
F
Wide-Grip EZ Bar Upright Rows
3 x 12
G
DB Skullcrushers
3 x 12
H
Rope Tricep Push-Down
3 x 12
A1
Half-Kneeling Cable Face Pull
15, 12, 10
A2
Side Plank Band Row
3 x 10
B
Barbell Row
4 x 8
C
Lat Pulldown
15, 12, 10
D
Seated 1-Arm Cable Row
15, 12, 10
E
Straight-Arm Cable Pulldown
3 x 12
F
DB Hammer Curls
3 x 12
G
Incline DB Curls
3 x 12
A1
KB/DB Suitcase Carry
3 x 20
A2
Side Plank w/ Banded Clamshell
3 x 12
B
Back Squat
4 x 8
C
DB RDL
3 x 12
D
Goblet Lateral Box Squat
3 x 8
E
Narrow Stance Heel-Elevated Goblet Squat
15, 12, 10
F
Leg Extension
15, 12, 10, 8
A1
Band Resisted Push-Up
3 x 10
A2
Tall-Kneeling Band Overhead Pallof Press
3 x 6
B
Half-Kneeling 1-Arm DB Press
4 x 8
C
Incline Alternating DB Press
4 x 8
D
Machine Chest Fly
3 x 12
E
Leaning Cable Lateral Raise
3 x 12
F
Barbell Skullcrushers
4 x 8
G
Cable Tricep Pushdown
4 x 8
A
Pull-Ups
2 x MAX
B
Supinated Grip Barbell Row
4 x 8
C
Reverse Grip Lat Pulldown
15, 12, 10
D
Single-Arm DB Row
3 x 8
E
Inverted Barbell Row
3 x MAX
F
EZ-Bar Curls
3 x 12
G
Single-Arm DB Preacher Curls
3 x 12
A1
Banded TKE Goblet Squat
3 x 10
A2
Deadbug w/ Band Pullover
3 x 10
B
Hex Bar Deadlift
4 x 5
C
DB RFESS (Rear-Foot Elevated Split-Squat)
4 x 8
D
Barbell Hip Thrust
3 x 12
E
Single Arm Lateral Squat
3 x 8
F
Standing 1-Leg Hamstring Curl
15, 12, 10
Ryan Gonzales
Certified Strength and Conditioning Specialist, USAW L-1 Performance Coach, U.S. Army Combat Veteran
Do you want to build muscle and develop strength faster and more effectively? Are you only training one muscle group per week? Muscle damage repairs itself within 48-72 hours, so why wait a week to train that muscle group again? PPL is the answer!
Get PPL
