[Andrew Ryan's PHPPL method]

[Andrew Ryan's PHPPL method]

The way I wrote this was as an easy way to add more volume with additional hypertrophy exercises to a two day split strength building program. This specific page is an example of how I would add too 5x5 Stronglifts, a program written by Mehdi. You don't have to use stronglifts. You could use 5/3/1 as a template for this, or GZCL. Whatever you like. The basic way the system works is you pick your favorite 5 hypertrophy exercises for each group(Push / Pull / Legs) and do them in a high rep range on days you aren't training for strength. You also take the best 3 out of those 6 and layer them over top of your strength days as well. Keep in mind that its the layout that is important. You can replace how many reps you do, how many sets you do, and even what or how many exercises you do. You can tune this whole thing. Pick whatever works for you, this is just an example. If you do decide to substitute anything, make sure you're evenly hitting all your muscles.

So we have these to alternate:
>>Workout A     5 minute rests
-Squat									5 x 5
-Bench Press							5 x 5
-Pendlay Row							5 x 5

>>Workout B     5 minute rests
-Squat									5 x 5
-Overhead Press							5 x 5
-Deadlift(Hook Grip)					1 x 5

You would do these on Monday / Wednesday / Friday. The original reason i chose to go with this is because you get to do your major strength building motions more often than just twice per week. A lot of people who do PPLPPL focus on shoulders on one push day and chest on the other push day. but if you do it like this you get to hit those efficient compound movements more often. When you do this method you will of course be hitting push or pull or legs harder on any specific day, but you will be doing other movements as well. So its more of an all around workout.

Then we have strength specific accessory work: Three exercises for Strength since they will be layered over your A and B workouts. Six total. You will use different weight on these exercises than when you repeat them on hypertrophy days.
>>Push (Str)	3 minute rests
-Weighted Dips							3 x	6
-Incline Dumbbell Press					3 x	6
-Pec Flyes								3 x	6

>>Pull (Str)	3 minute rests
-Weighted Chin Ups(Thumbless Grip)		3 x	6
-Seated Cable Row						3 x	6
-Dumbbell Shrugs						3 x	6

>>Legs (Str)	3 minute rests
-Leg Press								3 x	10
-Romanian Deadlift						3 x	6
-Hip Thrusts							3 x	6

Now we have hypertrophy: When you change things up for yourself try to make sure each group has the same amount of total sets. otherwise your workouts will be different lengths. I Aimed for 15 sets on these days because that leaves me room to do extra things at the end of hypertrophy days. where as there are either 21 or 17 sets on strength days.
>>Push (Hyp)	3-5 minute rests
-Weighted Dips							3 x	10
-Incline Dumbbell Press					2 x	10
-Flat Dumbbell Press					2 x	10
-Decline Dumbbell Press					2 x	10
-Cable Crossovers(High / Mid / Low)		3 x	10
-Tricep Cable Push downs				3 x	10

>>Pull (Hyp)	3-5 minute rests
-Weighted Chin Ups(@80%)				3 x	10
-Seated Cable Row						3 x	10
-Dumbbell Pullovers  					3 x	10
-Dumbbell Shrugs						3 x	10
-Barbell Curl(Overhand Grip)			3 x	10

>>Legs (Hyp)	3-5 minute rests
-Leg Press								4 x	10/20 (do calf extensions in between sets)
-Romanian Deadlift						4 x	10
-Hip Thrusts							4 x	10
-Walking Lunges							3 x 10

And finally we have a few extra things to do at the end of hypertrophy days. The reason I made the Push days pretty specific to chest is because I personally have good shoulder genetics but poor chest genetics. by the time my bench reached a meager 135 i was Overhead pressing 105. hardly proportionate. Feel free to change it.  I believe that there is no "right" way to train, there are only guidelines. If you want the best workout you can get you need to tune it to your own strengths and weaknesses. I also like to hit shoulders as an extra thing rather than focusing on them specifically. I do planks for my core work and use the /r/bodyweightfitness plank series. check out the "other useful information" portion of this paste bin http://pastebin.com/V2YDcQ3m for how I like to stretch and do core work. In fact you could copy paste the program parts of this write up into the other paste bin instead of the program that's already there and all your info would be in one place.

>>Extras	3 minute rests				(you could circuit this entire section if you have the option.)
-Seated Calf Raises						4 x	25
-Standing Calf Raises (heavy)			6 x	6
-Front / Side Delt Raises				3 x	10 (superset ▼)
-Rear Delt Flys							3 x	10 (superset ▲)

Scheduling will look like this:
Mon - Workout A or B 		+ Strength Push Day
Tue - Hypertrophy Pull day 	+ Extras
Wed - Workout A or B 		+ Strength Legs Day
Thu - Hypertrophy Push day 	+ Extras
Fri - Workout A or B 		+ Strength Pull Day
Sat - Hypertrophy Legs day 	+ Extras
Sun - Rest

You'll feel sore a little differently on a week to week basis because sometimes you do A workouts and sometimes you do B workouts. For example doing a strength leg day after doing a B workout will be much harder than if you had done an A workout that day because you already have to Deadlift on B days.

[Andrew Ryan's PHPPL method]