Alpha Progression

This plan was shared via the Alpha Progression app.

Open in the app

Don't have the app yet?

1 Month | 6 Day | PPL | 3>2>1>0 RIR

Push · 6 exercises · 14‑20 sets

Incline Bench Press · Dumbbells

3‑4 sets · 10 reps · 0‑3 RIR
Chest Dips · Bodyweight

2‑3 sets · 10 reps · 0‑3 RIR
Seated Shoulder Press · Dumbbells

2‑3 sets · 10 reps · 0‑3 RIR
Overhead Triceps Extensions · Cable

2‑3 sets · 12 reps · 0‑3 RIR
Curls · Cable

2‑3 sets · 12 reps · 0‑3 RIR
Standing Calf Raises · Machine

3‑4 sets · 15 reps · 0‑3 RIR

Legs · 4 exercises · 10‑14 sets

Squats · Barbell

3‑4 sets · 8 reps · 0‑3 RIR
Seated Leg Curls · Machine

3‑4 sets · 12 reps · 0‑3 RIR
Bulgarian Split Squats · Dumbbells

2‑3 sets · 10 reps · 0‑3 RIR
Hanging Leg Raises · Bodyweight

2‑3 sets · 12 reps · 0‑3 RIR

Pull · 6 exercises · 13‑19 sets

Rows with Close Grip · Cable

2‑3 sets · 10 reps · 0‑3 RIR
Pull-Ups with Wide Overhand Grip · Bodyweight

3‑4 sets · 8 reps · 0‑3 RIR
Bent-Over One-Arm Rows · Barbell

2‑3 sets · 10 reps · 0‑3 RIR
Twist Curls with Rope · Cable

2‑3 sets · 10 reps · 0‑3 RIR
Incline Reverse Flys · Dumbbells

2‑3 sets · 12 reps · 0‑3 RIR
Standing Behind-the-Back Reverse Wrist Curls · Cable

2‑3 sets · 12 reps · 0‑3 RIR

Push · 9 exercises · 23‑31 sets

Incline Bench Press 60° · Dumbbells

3‑4 sets · 8 reps · 0‑3 RIR
Standing Shoulder Press · Barbell

3‑4 sets · 10 reps · 0‑3 RIR
R

Reverse Grip Bench Press · Barbell

2‑3 sets · 10 reps · 0‑3 RIR
Flys · Cable

2‑3 sets · 10‑11 reps · 0‑3 RIR
Overhead Triceps Extensions · Cable

2‑3 sets · 10 reps · 0‑3 RIR
Incline Curls · Dumbbells

2‑3 sets · 10 reps · 0‑3 RIR
Lateral Raises · Cable

3 sets · 10 reps · 3 RIR
One-Arm Lateral Raises · Cable

3‑4 sets · 12 reps · 0‑3 RIR
Standing Calf Raises · Bodyweight

3‑4 sets · 12 reps · 0‑3 RIR

Legs · 4 exercises · 10‑14 sets

Romanian Deadlifts · Barbell

3‑4 sets · 8 reps · 0‑3 RIR
B

Belt Squats · Machine

3‑4 sets · 10 reps · 0‑3 RIR
L

Landmine Squats · Barbell

2‑3 sets · 10 reps · 0‑3 RIR
Kneeling Crunches · Cable

2‑3 sets · 12 reps · 0‑3 RIR

Pull · 6 exercises · 15‑21 sets

Rows with Wide Neutral Grip · Cable

2‑3 sets · 10 reps · 0‑3 RIR
Pull-Ups with Close Neutral Grip · Bodyweight

3‑4 sets · 8 reps · 0‑3 RIR
Bent-Over Rows · Barbell

3‑4 sets · 8 reps · 0‑3 RIR
Incline Curls · Dumbbells

2‑3 sets · 10 reps · 0‑3 RIR
Upright Rows · EZ bar

3‑4 sets · 10 reps · 0‑3 RIR
Standing Reverse Wrist Curls · Cable

2‑3 sets · 12 reps · 0‑3 RIR