PPL 6x Per Week
Petar Klancir
BodybuildingWhether you're just starting out or you're already a gym pro, our workouts are made to help you reach your goals. We've mixed up the smart stuff from science with the know-how from years of working out. That means our plan is the perfect mix of what works best to help you get the results you dream of.
With NextGen Hypertrophy Programming, get ready to see amazing changes in your body! From getting stronger to looking more defined, our program promises big results if you stick with it.
This program consists of three distinct phases, with the first phase acting as a gentle introduction. We've allotted a generous four weeks for you to get comfortable with the fundamentals. Anticipate some fresh techniques to try out, and remember, tempo is key—so stick to it diligently.
Once you've nailed down the basics, phase two is where you'll dive into various training principles like drop sets, supersets, and cluster sets. Prepare to push your limits and discover the true meaning of training to failure.
Moving into phase three, expect a ramp-up in training volume, consolidating all you've learned thus far. Stick to the plan, and we guarantee progress from day one.
Prep
A
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. 1. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) x 5-10 minutes 2. Arm Circles x 10 reps per side 3. Lateral Raises Combination x 15+15 4. Rotator Cuff Dumbbell Combination x 15+15 5. Front-to-Back Leg Swings x 15 reps per side 6. Side-to-Side Leg Swings x 15 reps per side
B
Lat pulldown underhand grip
10, 6, 12, 12
C
T Bar Row
10, 6, 10, 10
D
Partial Deadlift
10, 6, 10, 10
E
Rear Delt Peck Deck Fly
2 x 15
F
Biceps Barbell Curl
10, 12, 12
G
Hammer Curl
2 x 12
Prep
A
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) 5-10 minutes Arm Circles 10 reps per side Lateral Raises Combination 15+15 Rotator Cuff Dumbbell Combination 15+15 Front-to-Back Leg Swings 15 reps per side Side-to-Side Leg Swings 15 reps per side
B
Incline Press on Smith Machine
10, 6, 10, 10
C
Incline Dumbbell Chest Press
10, 12, 12
D
Chest Dips
2 x MAX
E
Machine Lateral Raises
10, 12, 12
F
Triceps Rope Extension
10, 12, 12
G
Overhead Dumbbell Triceps Extension
10, 12, 12
H1
Hanging Leg Raises
3 x MAX
H2
Decline Ab Crunch
3 x MAX
Prep
A
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) 5-10 minutes Arm Circles 10 reps per side Lateral Raises Combination 15+15 Rotator Cuff Dumbbell Combination 15+15 Front-to-Back Leg Swings 15 reps per side Side-to-Side Leg Swings 15 reps per side
B
Leg Extension
10, 6, 12, 12, 12
C
Hack Squat
10, 6, 12, 12, 12
D
45 Degrees Leg Press Medium Stance
10, 6, 12, 12, 12
E
Standing Calf Raises
3 x 15
Prep
A
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) 5-10 minutes Arm Circles 10 reps per side Lateral Raises Combination 15+15 Rotator Cuff Dumbbell Combination 15+15 Front-to-Back Leg Swings 15 reps per side Side-to-Side Leg Swings 15 reps per side
B
Lat Pulldown Wide Grip
10, 6, 12, 12
C
Horizontal Cable Row Neutral Grip
3 x 10
D
One Arm Dumbbell Row
3 x 10
E
Face Pull
2 x 15
F
Dumbbell Curl
10, 12, 12
G
Rope Curl
2 x 12
Prep
A
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) 5-10 minutes Arm Circles 10 reps per side Lateral Raises Combination 15+15 Rotator Cuff Dumbbell Combination 15+15 Front-to-Back Leg Swings 15 reps per side Side-to-Side Leg Swings 15 reps per side
B
Flat Machine Chest Press
10, 6, 10, 10
C
Peck Deck Chest Fly
10, 12, 12
D
Decline Machine Chest Press
10, 12, 12
E
Dumbbell Front Raises
10, 12, 12
F
Triceps Bar Extension
10, 12, 12
G
EZ Bar Triceps French Press
10, 12, 12
H
Plank
3 x 60
Prep
A
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) 5-10 minutes Arm Circles 10 reps per side Lateral Raises Combination 15+15 Rotator Cuff Dumbbell Combination 15+15 Front-to-Back Leg Swings 15 reps per side Side-to-Side Leg Swings 15 reps per side
B
Lying Leg Curl
10, 6, 12, 12, 12
C
Stiff Leg Deadlift
10, 6, 12, 12, 12
D
Walking Lunges
3 x 15
E
Seated Calf Raises
3 x 20
Petar Klancir
I know what it’s like to feel stuck in your fitness journey. You hit the gym, but the gains just aren’t coming. You’re putting in the work, but it feels like you’re running in place. Trust me, I’ve been there! But here’s the good news: with the right plan, the right mindset, and a supportive community, you can break through those barriers and achieve the results you’ve always wanted!
This Program GURANTEES Results. Seriously, one of the best full body training programs on the market today! Let's Go!
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