Alpha Progression

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PPL 👍

Pull · 7 exercises · 21 sets

Lat Pulldowns with Reverse Grip · Resistance bands

3 sets · 12 reps · 2 RIR
Rows with Wide Neutral Grip · Resistance bands

3 sets · 12 reps · 2 RIR
Rows with Close Grip · Cable

3 sets · 12 reps · 2 RIR
Incline Curls · Dumbbells

3 sets · 12 reps
Hammer Curls with Rope · Cable

3 sets · 10 reps
Shrugs · Cable

3 sets · 12 reps
Reverse Flys · Cable

3 sets · 15 reps

Push · 7 exercises · 22 sets

Incline Bench Press · Smith machine

4 sets · 10 reps · 2 RIR
Butterfly with Wide Grip · Machine

3 sets · 15 reps · 2 RIR
Flys · Cable

3 sets · 10 reps · 2 RIR
Triceps Pushdowns · Cable

3 sets · 10 reps
Lateral Raises · Dumbbells

3 sets · 12 reps · 2 RIR
Lean Away Lateral Raises · Cable

3 sets · 12 reps · 2 RIR
Overhead Triceps Extensions with Rope · Cable

3 sets · 10 reps

Legs · 6 exercises · 19 sets

Leg Extensions · Machine

4 sets · 10 reps
Squats · Smith machine

3 sets · 12 reps · 2 RIR
Leg Curls on Leg Extension Machine · Machine

3 sets · 12 reps · 2 RIR
Romanian Deadlifts · Barbell

3 sets · 10 reps
Standing Calf Raises · Machine

3 sets · 15 reps · 2 RIR
Leg Raises · Bodyweight

3 sets · 15 reps · 2 RIR

Pull · 6 exercises · 20 sets

Pull-Ups with Close Neutral Grip · Bodyweight

4 sets · 10 reps · 2 RIR
Lat Pulldowns with Wide Overhand Grip · Cable

3 sets · 10 reps · 2 RIR
Rows with Wide Neutral Grip · Resistance bands

3 sets · 10 reps
Incline Curls · Dumbbells

3 sets · 12 reps
Hammer Curls · Dumbbells

3 sets · 10 reps
Reverse Butterfly with Wide Grip · Machine

4 sets · 10 reps

Push · 6 exercises · 20 sets

Incline Bench Press · Smith machine

4 sets · 10 reps · 2 RIR
Chest Press · Machine

3 sets · 10 reps
Butterfly with Wide Grip · Machine

3 sets · 10 reps
Triceps Pushdowns · Machine

3 sets · 10 reps · 2 RIR
Triceps Pushdowns · Cable

3 sets · 12 reps · 2 RIR
Lean Away Lateral Raises · Cable

4 sets · 10 reps

Legs · 6 exercises · 19 sets

Leg Extensions · Machine

3 sets · 10 reps
Squats · Smith machine

3 sets · 12 reps · 2 RIR
Leg Curls on Leg Extension Machine · Machine

3 sets · 12 reps · 2 RIR
Romanian Deadlifts · Barbell

3 sets · 10 reps
Standing Calf Raises · Machine

4 sets · 15 reps · 2 RIR
Leg Raises · Bodyweight

3 sets · 15 reps · 2 RIR