PNEUMA PPL
PUSH 1
(chest) low inc db press 5-9, 10-15
(shoulders) 45 smith press 5-9, 10-15
(triceps) dips 5-9, 10-15
(chest iso) pec dec 2 x 12-15
(delt iso) Cable Cuff Rasies 2 x 12-15
(delt iso) DB Front Rasie 2 x 12-15
(tricep iso) Rope Extension 3 x 10-15
(abs 1) Hanging Leg Raises 3 x 10-15
(abs 2) Decline Crunches 3 x 10-15
PULL 1
(width) Weighted Pull-Up 5-9, 10-15
(thickness) BB Row (underhand) 5-9, 10-15
(width) cg cable pulldown 5-9, 10-15
straight arm pulldown ?
(traps) BB Shrug 5-9, 10-15
(rear delts) Reverse Pec-Dec 3 x 12-15
(biceps 1) BB Curl 8-12, 12-15, 15-20
(biceps 2) Incline Db Curl 2 x 12-15
Legs 1
(calf) Standing Calf Raise 4 x 15-20
(warm up / mobility) BW Walking Lunges 2 x 30
(ham primer) Lying Leg Curl 12-15, 10-12
(primary 1) Squat 3-5, 5-9
(primary 2) RDL 5-9, 10-15
(primary 3 - unilateral) Split squat 2 × 10-12
(quad iso) Leg Extension 2 x 12-15
(ham iso) GHR 2 x 10-15
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PUSH 2
(chest) military press 5-9, 10-15
(shoulders) machine chest press 5-9, 10-15
(triceps) cg bench press 5-9, 10-15
(chest iso) fly machine 2 x 12-15
(delt iso) db side rasies 2 x 12-15
(delt iso) db front rasie 2 x 12-15
(tricep iso) skull crusher 3 x 10-15
(abs 1) swiss ball crunch 3 x 10-15
(abs 2) plank 3 × 60 seconds
PULL 2
(width) T-Bar row 5-9, 10-15
(thickness) chin ups 5-9, 10-15
(width) RDL 5-9, 10-15
kayak row ?
(traps) DB Shrug 5-9, 10-15
(rear delts) Reverse cable flys 3 x 12-15
(biceps 1) Ez Curl 8-12, 12-15, 15-20
(biceps 2) Cable curl 2 x 12-15
Legs 2
(calf) Seated Calf Raise 4 x 15-20
(warm up / mobility) BW Walking Lunges 2 x 30
(ham primer) Seated Leg Curl 12-15, 10-12
(primary 1) Hack Squat 3-5, 5-9
(primary 2) Leg Press 5-9, 10-15
(primary 3 - unilateral) Reverse Lunges 2 × 10-12
(quad iso) Leg Extension 2 x 12-15
(ham iso) Lying Leg Curl 2 x 10-15
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PUSH 3
(chest) lab bench press 5-9, 10-15
(shoulders) db shoulder press 5-9, 10-15
(triceps) dips 5-9, 10-15
(chest iso) cable fly 2 x 12-15
(delt iso) cuff cable side rasies 2 x 12-15
(delt iso) upright row 2 x 12-15
(tricep iso) over head rope extension 3 x 10-15
(abs 1) Hanging Leg Raises 3 x 10-15
(abs 2) rope cable crunch 3 x 10-15
PULL 3
(width) machine lap pulldown 5-9, 10-15
(thickness) single arm machine row 5-9, 10-15
(width) neutral grip cable pulldowns 5-9, 10-15
straight arm pulldown ?
(traps) smith shrug 5-9, 10-15
(rear delts) Reverse pec dec 3 x 12-15
(biceps 1) seats alt db curl 8-12, 12-15, 15-20
(biceps 2) cross hammer curl 2 x 12-15
Legs 3
(calf) Standing Calf Raise 4 x 15-20
(warm up / mobility) BW Walking Lunges 2 x 30
(ham primer) Lying Leg Curl 12-15, 10-12
(primary 1) Front Squat 3-5, 5-9
(primary 2) Stiff leg deadlift 5-9, 10-15
(primary 3 - unilateral) Bulgarian split squat 2 × 10-12
(quad iso) Leg Extension 2 x 12-15
(ham iso) Seated ham Curl 2 x 10-15
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PUSH 4
(chest) machine shoulder press 5-9, 10-15
(shoulders) db bench press 5-9, 10-15
(triceps) cg smith press 5-9, 10-15
(chest iso) dp power fly 2 x 12-15
(delt iso) seated db side rasies 2 x 12-15
(delt iso) db front rasie 2 x 12-15
(tricep iso) tricep dips 3 x 10-15
(abs 1) Swiss ball crunch 3 x 10-15
(abs 2) floor work 3 x 10-15
PULL 4
(width) bb row (overhand) 5-9, 10-15
(thickness) pull ups 5-9, 10-15
(width) stiff-leg dl 5-9, 10-15
straight arm pulldown ?
(traps) kb shrug 5-9, 10-15
(rear delts) bent over db fly 3 x 12-15
(biceps 1) bb curl 8-12, 12-15, 15-20
(biceps 2) seated alt db curl 2 x 12-15Templates
Legs 4
(calf) Seated Calf Raise 4 x 15-20
(warm up / mobility) BW Walking Lunges 2 x 30
(ham primer) Seated Leg Curl 12-15, 10-12
(primary 1) Pendulum Squat 3-5, 5-9
(primary 2) Weighted walking lunges 5-9, 10-15
(primary 3 - unilateral) Single leg leg press 2 × 10-12
(quad iso) Leg Extension 2 x 12-15
(ham iso) Single Leg Curl 2 x 10-15
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TEMPLATES
PUSH 1 + 3
(chest focus) 5-9, 10-15
(shoulders) 5-9, 10-15
(triceps) 5-9, 10-15
(chest iso) 2 x 12-15
(delt iso) 2 x 12-15
(delt iso) 2 x 12-15
(tricep iso) 3 x 10-15
(abs 1) 3 x 10-15
(abs 2) 3 x 10-15
PULL 1 + 3
(width focus) 5-9, 10-15
(thickness focus) 5-9, 10-15
(width focus) 5-9, 10-15
(thickness focus) 5-9, 10-15
(traps focus) 5-9, 10-15
(rear delts focus) 3 x 12-15
(biceps 1) 8-12, 12-15, 15-20
(biceps 2) 2 x 12-15
LEGS 1 + 3
(calf) Standing 4 x 15-20
(warm up / mobility) lunges 2 x 30
(ham primer) 12-15, 10-12
(primary 1) 3-5, 5-9
(primary 2) 5-9, 10-15
(primary 3 - unilateral) 2 x 10-12
(quad iso) 2 x 12-15
(ham iso) 2 x 10-15
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PUSH 2 + 4 (shoulders) 5-9, 10-15 (chest focus) 5-9, 10-15 (triceps) 5-9, 10-15 (chest iso) 2 x 12-15 (delt iso) 2 x 12-15 (delt iso) 2 x 12-15 (tricep iso) 3 x 10-15 (abs 1) 3 x 10-15 (abs 2) 3 x 10-15
PULL 2 + 4 (thickness focus) 5-9, 10-15 (width focus) 5-9, 10-15 (thickness focus) 5-9, 10-15 (width focus) 5-9, 10-15 (traps focus) 5-9, 10-15 (rear delts focus) 3 x 12-15 (biceps 1) 8-12, 12-15, 15-20 (biceps 2) 2 x 12-15
LEGS 2 + 4 (calf) seated 4 x 15-20 (warm up / mobility) lunges 2 x 30 (ham primer) 12-15, 10-12 (primary 1) 3-5, 5-9 (primary 2) 5-9, 10-15 (primary 3 - unilateral) 2 x 10-12 (quad iso) 2 x 12-15 (ham iso) 2 x 10-15