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Anonymous /fit/76268272#76268272
6/16/2025, 10:32:19 PM
I adapted this program from an anon here, I want to bulk doing PPL. Want to know what I should change - I have been told I'm hitting delts too much with this and generally have too much volume. Lmk if there are any suggestions.

Mon
PUSH
Bench 5x8
Incline bench 3x8-10
Lat raises 4x15-F
Skull Crushers 4x12-15
Preacher Curls 4x8-10
DB Arnold Press 3x8-10
Abs Crunch 4x8-12

Tue
PULL
Bent over row 4x8-12
Pull ups 4x12-15
High row 4x10-12
Rear delt flys 4x12-15
4xF Overhand Wrist Curls
4xF Underhand Wrist Curls
Hanging Leg Raise 3x8-12

Wed
LEGS
Squat 4x5
Preacher Curls 4x8-10
Stiff Leg Deadlift 4x8
Leg extension 4x12-15
Standing Calf Raises 4x15-20
Abs Crunch 4x10-15
Neck Work 4x10-15

Thu
PUSH
OHP 4x8
Incline bench 4x8-10
Lateral raises 4x15-F
Chest flys 4x12-15
DB Tricep Extensions 4x12-15
Abs Crunch 3x10-15
Neck Work 4x10-15
4xF Overhand Wrist Curls
4xF Underhand Wrist Curls

Fri
PULL
Bent over row 4x8-12
Pull ups 4x12-15
High row 4x10-12
Rear delt flys 4x12-15
Hanging Leg Raise 3xf

Sat
LEGS
RDL 4x8
Preacher Curls 4x8-10
Hip Thrust 4x10-12
Leg Extension 4x12-15
Hamstring Curl 4x10-12
Standing Calf Raises 4x15-20
Abs Crunch 4x10-15
Neck Work 4x10-15
4xF Overhand Wrist Curls
4xF Underhand Wrist Curls