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PPL Thibaudeau

The document outlines a 3 day per week full body workout split over 2 weeks. Each workout consists of 4 exercises for either push or pull movements. Exercises are performed with warm up sets followed by a work set using cluster, rest pause, or failure techniques. Workouts are alternated between push and pull movements with rest days between each session and midweek.

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Grégory Verger
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278 views2 pages

PPL Thibaudeau

The document outlines a 3 day per week full body workout split over 2 weeks. Each workout consists of 4 exercises for either push or pull movements. Exercises are performed with warm up sets followed by a work set using cluster, rest pause, or failure techniques. Workouts are alternated between push and pull movements with rest days between each session and midweek.

Uploaded by

Grégory Verger
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Push 1

A. Leg Press. 2-3 warm up sets of 4-6 reps. 1 work set of cluster or rest-pause.
B. Close-grip pin press. 2-3 warm up sets of 4-6 reps. 1 work set of cluster or rest-pause
C. Dumbbell flat press or dumbbel incline press. 1-2 warm up sets of 8-10 with slow eccentric +
1 work set to failure with slow eccentric and iso-hold
D. Dumbbell lateral raises or machine shoulder press. 1-2 warm-up sets of 10-12 and 1 work set
to failure + micro-sets of 3 reps as possible with 15 seconds rest
Pull 1
A. Deadlift or Rack pull (pins at mid-shin). 2-3 warm up sets of 4-6 + 1 work set of rest-pause or
cluster
B. Dumbbell pullover. 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to failure with
slow eccentric and iso-hold
C. Rear delts. 1-2 warm up sets of 10-12 + 1 work set to failure + micro-sets of 3 reps as possible
with 15 seconds rest
D. Standing barbell curl. 2-3 warm up sets of 4-6 + 1 work set with rest-pause
Push 2
A. Military press or Smith machine shoulder press. 2-3 warm up sets of 4-6 reps + 1 work set of
rest/pause or cluster
B. Goblet squat. 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to failure with slow
eccentric and iso-hold
C. Overhead db triceps extension. 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to
failure with slow eccentric and iso-hold
D. Machine pec deck or chest press. 1-2 warm-up sets of 10-12 and 1 work set to failure + micro-
sets of 3 reps as possible with 15 seconds rest
Pull 2
A. Neutral grip pull-ups or lat pulldown. 2-3 warm up sets of 4-6 reps. 1 work set of cluster or
rest-pause.
B. Neutral grip seated row 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to failure
with slow eccentric and iso-hold
C. Leg curl 1-2 warm up sets of 10-12 + 1 work set to failure + micro-sets of 3 reps as possible
with 15 seconds rest
D. Incline DB curl. 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to failure with slow
eccentric and iso-hold
Push 3
A. Bench press or incline bench press 2-3 warm up sets of 4-6 reps. 1 work set of cluster or rest-
pause.
B. Dumbbell lateral raise 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to failure
with slow eccentric and iso-hold
C. Leg extension 1-2 warm up sets of 10-12 + 1 work set to failure + micro-sets of 3 reps as
possible with 15 seconds rest
D. Rope triceps pushdown 1-2 warm up sets of 10-12 + 1 work set to failure + micro-sets of 3 reps
as possible with 15 seconds rest
Pull 3
A. Meadows row. 2-3 warm up sets of 4-6 reps. 1 work set of cluster or rest-pause.
B. Dumbbell RDL. 1-2 warm up sets of 8-10 with slow eccentric + 1 work set to failure with slow
eccentric and iso-hold
C. Straight-Arm pulldown 1-2 warm up sets of 10-12 + 1 work set to failure + micro-sets of 3
reps as possible with 15 seconds rest
D. Cable curl. 1-2 warm up sets of 10-12 + 1 work set to failure + micro-sets of 3 reps as possible
with 15 seconds rest
Week 1
•Monday: Push 1

•Tuesday: Pull 1

•Wednesday: Push 2

•Thursday: OFF

•Friday: Pull 2

•Saturday: Push 3

•Sunday: OFF

Week 2
•Monday: Pull 3

•Tuesday: Push 1

•Wednesday: Pull 1

•Thursday: OFF

•Friday: Push 2

•Saturday: Pull 2

•Sunday: OFF

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