12 weeks · 6 days
PPL Hypertrophy
Push, pull, legs. Twice a week. Volume that fits a South Bangalore workday.
IntermediateCult Gym Akshaynagar
Lifters who can already squat and bench, and want size without living at DLF Newtown.
Run this week from TodayOutcomes
- Two quality slots per pattern
- A deload written in week 7 and 12
- Indian-food protein targets
The week
Mon
Push
Bench, overhead, laterals, triceps.
Tue
Pull
Row, pulldown or pull-up, rear delts, curls.
Wed
Legs
Squat, RDL, split squat, calves, core.
Thu
Push 2
Incline, landmine, fly, arms.
Fri
Pull 2
Deadlift variation, chest-supported row, face pull.
Sat
Legs 2
Hack or press, hip thrust, lunges. Optional Sunday yoga.
If work blows up, drop to 4 days: Push, Pull, Legs, Upper. We would rather you hit 4 than fake 6.
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