Triple Progression PPL + Upper/Lower – 5 Days, 12 Weeks
One variable at a time: reps, then load, then density
12
weeks
5
sessions/week
Push, Pull, Legs, then an upper and a lower variation session, in the 6–8 rep range, with 3 progression blocks, 2 deloads and a retest in week 12.
What's inside?
A 3-day PPL plus 2 upper/lower variation sessions to add more exposures to the Big 5 and the barbell row. Only one variable progresses at a time: reps (W1–W3, 6 to 8 at a constant load), then load (W5–W7, +1 to 2.5 kg a week), then density (W9–W11, rest from 2:30 down to 1:30). Deloads in weeks 4 and 8, retest in week 12. Tempo 3-0-1-0, RIR 1–2.
How is the week structured?
Who is it for?
Experienced lifters who recover well: at least 12 months of structured free-weight training, solid technique on the Big 5 and the row, and able to estimate RIR.
Who is it not for?
Strength beginners, athletes at their competitive peak, athletes in return-to-play rehab.
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