# Rob's PPL

Mon, Wed, Fri. Other 2 to 3 days do boxing or cardio.
Minimum rest Sunday.
3 week cycle: 1st week no vest, 2nd week 10kg vest, 3rd week 20kg vest. 4th week do a week of Bulgarian Bags to cut a bit. Start from beginning.
Pyramid reps, so high reps to start, reps get lower as weight goes up.
Warm up with mobility and dynamic warmup routines.


## Day 1 Push

Push it real good.

### Main

- 3 × 5-12 Tricep Extensions On Rings


## Day 2 Pull

Pull it baby

### Main

- 3 × 5-12 Face Pulls
- 3 × 5-12 5 Second Pelican Curl Negatives


## Day 3 Legs

Get some legs

### Main squats (do this at max progression)


### Sissy Squats

- 3 × 5-12 Sissy Squats

### More Squats (-2/3 progressions down)


### Hamstring / Glutes


### Calfs

- 3 × 5-12 Weighted Calf Raises

### Core