Athlean x PPL split customized
Monday
PULL 1
- Deadlifts - 1 x 5
- Chest Supported Rows - 3 x 8-10 (takes the low back out of the equation)
- DB Pullovers - 2-3 x 10-12 (direct lat work)
- DB High Pulls - 3 x 10-12 (targets the upper back muscles with healthy shoulder mechanics)
- BW Chin Curls - 3 x F into Overhead Triceps Extension - 3 x 10-12
- Angels and Devils - 3 x 15-20 (posterior chain corrective)
- Trap Bar Shrugs - 3 x 8-15
- Crossbody Hammer Curl – 3 x 10-12
ABS
- Leg Raises – 3 x 15
- V-ups – 3 x 15
- Weighted Crunches 3 x 15
Tuesday
PUSH 1
- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)
- Diamond Cutter Pushups - 3 x F
Wednesday
LEGS
- Squats - 4 x 10-12 (Leave 1-2 in the tank)
- Barbell Hip Thrust - 3 x 8-10
- DB/BB Alt. Reverse Lunges - 2-3 x 10-12 each leg
- Single Leg RDL - 2-3 x 10-12 each leg
- Standing DB Calf Raises - 3 x 15-20 each
- Tibialis Raise – 3 x 20 (Hold the last rep as long as possible)
- Leg Extension Hold – 3 x 30 sec
ABS
- Leg Raises – 3 x 15
- V-ups – 3 x 15
- Weighted Crunches 3 x 15
Thursday
PULL 2
- Snatch Grip Deadlifts - 3 x 5 (Leave 2-3 in the tank)
- Weighted Pullups - 3 x 6-8
- Alt. DB Gorilla Rows - 3 x 10-12 each arm
- Straight Arm Pushdowns - 2-3 x 12-15
- Barbell Curls - 3 x 6-8 into Triceps Pushdowns - 3 x 10-12
- Face Pulls - 3 x 15-20
- Trap Bar Shrugs - 3 x 8-15
- Narrow Grip Pull Up - 3 x F
Friday
PUSH 2
- Barbell Overhead Press - 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press - 3 x 8-10
- Abduction Rows - 3 x 10-12
- Floor Flys - 3 x 10-12
- Triceps Close Grip Bench Press - 3 x 6-8 into DB Curl of Choice- 3 x 10-12
- Pushup Plus - 3 x F
- Drag Pushdowns - 3 x 10-12 (Tricep pushdown keep elbows as far back as possible)
ABS
- Leg Raises – 3 x 15
- V-ups – 3 x 15
- Weighted Crunches 3 x 15
Saturday
LEGS
- Squats - 4 x 10-12 (Leave 1-2 in the tank)
- Barbell Hip Thrust - 3 x 8-10
- DB/BB Alt. Reverse Lunges - 2-3 x 10-12 each leg
- Single Leg RDL - 2-3 x 10-12 each leg
- Standing DB Calf Raises - 3 x 15-20 each
- Tibialis Raise – 3 x 20 (Hold the last rep as long as possible)
- Leg Extension Hold – 3 x 30 sec