Classic PPL Hypertrophy (8-Week Block)

Classic PPL Hypertrophy (8-Week Block) is an intermediate-level, full-gym Push/Pull/Legs program designed for even, long-term muscle growth with stable exercise selection and controlled fatigue. You train six days per week on a repeating PPL structure—Push A, Pull A, Legs A, Push B, Pull B, Legs B—followed by one rest day. Every major muscle group (chest, back, delts, biceps, triceps, quads, hamstrings/glutes, calves, and core) is trained twice weekly using a mix of heavy compounds and higher-rep accessory work.

The program keeps the same exercise menu for the entire 8 weeks so you can focus on progressive overload and technical consistency rather than constantly learning new movements. Rep ranges sit mostly between 6–15 reps, with only the first compound on some days dipping to 5–6 reps to allow for heavier loading. Big barbell and machine compounds are progressed primarily via small load increases, while isolation and cable work emphasize rep progression within the target range.

Progression is guided by Reps in Reserve (RIR), keeping you roughly 1–3 reps shy of failure on most working sets: - Weeks 1–2: Establish technique and baseline loads with ~2–3 RIR, working at the lower-to-middle end of each rep range. - Weeks 3–5: Gradually add 1–2 reps per set or a small load increase once you reach the top of the rep range with ~1–2 RIR. Emphasize load progression on big compounds and rep progression on isolation work. - Weeks 6–7: Maintain volume and push closer to ~1 RIR on the final set of most exercises if recovery allows. Optionally add 1 additional set to 1–2 key compounds per week if fatigue is well-managed. - Week 8: Slight deload in volume while keeping the same exercises—drop roughly 1 set from most big compounds and isolations and stay at ~2–3 RIR to manage fatigue while preserving hypertrophy stimulus.

With full gym access (barbells, dumbbells, machines, cables, and bodyweight), this program delivers a classic, balanced bodybuilding-style PPL layout that systematically targets all major muscle groups twice per week using moderate-high volume, heavy but controlled loading, and a clear progression framework based on small week-to-week improvements while respecting recovery.