Perfect PPL - Athlean X

Perfect PPL.md

PERFECT PPL WORKOUT - PUSH 1

1. Barbell Bench Press - 4 x 4-6 (leave 1-2 reps in the tank)
2. Hi-to-Low Crossovers - 3 x 10-12
3. DB Shoulder Press - 4 x 8-10
4. 1 1/2 Side Lateral Raises - 3 x 12-15
5. Lying Tricep Extensions - 3 x 10-12 ⟶ DB Waiter's Curls - 3 x 10-12
6. Rotator Cuff External Rotation - 3 x 15-20

PERFECT PPL WORKOUT - PULL 1

1. Barbell Deadlifts - 1 x 5 (using 80% of 1RM) (perform 4 warmup/ramp-up sets)
2. Chest Supported Rows - 3 x 8-10
3. DB Lat Pullovers - 2-3 x 10-12
4. DB High Pulls - 3 x 10-12
5. Biceps Chin Curls - 3 x F ⟶ Overhead Triceps Extensions - 3 x 10-12
6. Angels and Devils - 3 x 15-20

PERFECT PPL WORKOUT - LEGS

1. Barbell Squats - 4 x 4-6 (leave 1-2 reps in the tank - increase weight as able)
2. Barbell Hip Thrusts - 3 x 8-10
3. Barbell or DB Alternating Reverse Lunges - 2-3 x 10-12 each leg
4. DB Single Leg RDL's - 2-3 x 10-12 each leg [R/W] Slick Floor Bridge Curls - 2-3 x F
5. Standing DB Calf Raises - 3 x 15-20 [R/W] Seated DB Calf Raises - 3 x 15-20 (perform one leg at a time if time allows)

PERFECT PPL WORKOUT - PUSH 2

1. Barbell OHP - 4 x 4-6 (leave 1-2 reps in the tank)
2. Underhand DB Bench Press - 3 x 8-10
3. DB Abduction Rows - 3 x 8-10 each arm
4. DB Floor Flys - 3 x 10-12
5. Close Grip Bench Press - 3 x 6-8 ⟶ DB Curl of Choice - 3 x 10-12
6. Pushup Plus - 3 x F

PERFECT PPL WORKOUT - PULL 2

1. Snatch Grip Deadlifts - 3 x 5 (using weight you can do for 8 reps)
2. Weighted Pullups - 3 x 6-8 (switch with #1 if grip is compromised here)
3. Alt. DB Gorilla Rows - 3 x 10-12 each arm
4. Straight Arm Pushdowns - 2-3 x 12-15
5. Barbell / EZ Curls - 3 x 6-8 ⟶ Triceps Pushdowns - 3 x 10-12
6. Face Pulls - 3 x 15-20 (shown with optional trap raise)