Joe Bennett - HypertrophyCoach

Your Free Push Workout

Push Pull Lower 2.0

This push / pull / lower split is designed for really anyone, from beginner to advanced. It has a balanced approach of frequency and volume which makes it fit a multitude of goal sets. If you are coming from the 1/2 Body split, this PPL split is a seamless transition forward to the next step into advancing your training. Last 12 total weeks, the PPL split has and A & B workout for each given day. This means 6 different progressive workouts that increase in volume, intensity, and demand over the course of 3 different phases. Each of them lasting 4 weeks a piece. Whether you are wanting to build muscle, lose fat, or change body comp very quickly the PPL split is a very balanced and effective attack to do so. Personally, I think this is about as challenging as you can make a 12 week experience. Good luck and go push yourself.

Here are your workout videos

A1

Incline DB Press

Sets 2Reps 6-8Rest 2-3 minutes

Form or muscular failure on 1-2 sets

B1

Incline Machine Press *

Sets 2Reps 6-8Rest 2-3 minutes

added double drop set Form or muscular failure on 1-2 sets / Double Drop last set

C1

Roller Cable Fly*

Sets 2Reps 8-10Rest 2-3 minutes

added double drop set Form or muscular failure on 1-2 sets / Double Drop last set

D1

Delt Cable Y Raise **

Sets 3Reps 8-10Rest 2-3 minutes

added failure sets + drop set First 2 sets to failure / Drop set last set

E1

Smith JM Press (banded)**

Sets 3Reps 8-10Rest 2-3 minutes

added failure sets + drop set First 2 sets to failure / Drop set last set

Pump Work Triceps Smith Trouble

Complete as giant set, 90 seconds rest between rounds

A1

banded extension

Sets 2Reps 10Rest

A2

banded close grip push-up

Sets 2Reps AMRAPRest

A3

(drop) banded extensions

Sets 2Reps AMRAPRest

A4

(drop) banded close grip push-up

Sets 2Reps AMRAPRest

A5

extensions

Sets 2Reps AMRAPRest

A6

close grip push-up

Sets 2Reps AMRAPRest

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Copyright 2022 Hypertrophycoach.com

SUPPORT   SHOP   LOGIN   T&C’s