Blood God PPL Workout Routine

The PPL workout split is one of the most used and preferred workout splits. There are many workout programs that follow the PPL workout split. One such program is the Blood God PPL Workout Routine. This workout routine has gained popularity owing to its capability to promote both size and strength gains.

By doing Blood God PPL Workout, you can train each muscle group two times a week. This training program makes use of compound movements for the larger muscle groups, isolation movements for the smaller muscle groups, and it also includes bodyweight movements like dips and pull-ups to make you more familiar and comfortable with foundational strength along with training your core.

The compound movements that are performed in this workout program are performed with both lower reps and moderate reps. This helps in making you stronger on one hand and letting you gain size on the other. The Blood God PPL workout program surely presents a holistic approach when it comes to lifting.

If you are looking out for a comprehensive push pull leg workout program that train both your smaller and larger muscle groups effectively, this program will be the best option. It is renowned for its brutality and its capability to provide great results. What is this program and how you should progress with it? The answers to all these questions lie in the following section. Let’s proceed.

Blood God PPL Workout Routine

Blood God PPL Workout Plan

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EXERCISES

SETS X REPS

Day 1

Strict Press

3 x 5+, 1 x 5, 1 x 5+

Bench Press

3 x 8-12

Incline Bench

3 x 8-12

Dips

3 x 8-12

Lateral Raises

3 x 8-12

Tricep Pushdowns

3 x 8-12

Chest Flies

3 x 8-12

Face Pulls

3 x 8-12

Day 2

Pendlay Row

3 x 5+, 1 x 5, 1 x 5+

Chin Up

3 x 8-12

Shrugs

5 x 20

Neck Extension

5 x 20

Neck Curl

5 x 20

Concentration Curl

3 x 8-12

Back Extensions

3 x 50

Abs

5 x 10

Day 3

Squats

3 x 5+, 1 x 5, 1 x 5+

Leg Press

5 x 10

Leg Extensions

5 x 20

Leg Curls

5 x 20

Calf Raises

5 x 20

Day 4

Bench Press

3 x 5+, 1 x 5, 1 x 5+

Strict Press

3 x 8-12

Close Grip Bench

3 x 8-12

Dips

3 x 8-12

Lateral Raises

3 x 8-12

Tricep Pushdown

3 x 8-12

Chest Flies

3 x 8-12

Face Pulls

3 x 8-12

Day 5

Deadlift

3 x 5+, 1 x 5, 1 x 5+

Chin up

3 x 8-12

Kroc Rows

5 x 20

Neck Extensions

5 x 20

Neck Curls

5 x 20

Concentration Curls

3 x 8-12

Back Extensions

3 x 50

Abs

5 x 10

Day 6

Front Squats

3 x 5+, 1 x 5

Back Squats

1 x 20

Front Squat Hold

3 x 1

Lunges

3 x 8-12

Single Leg Press

4 x 8-12

Abs

5 x 10

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The sets and reps for the exercises will be the same but the weights lifted on them will be increased as you progress through the weeks.

Before you proceed with the Blood God PPL workout program, you must determine your 1 rep max on back squat, bench press, deadlift, overhead press, incline bench press, pendlay rows, and front squat. The exercises that have been mentioned in the table are advisable to be performed with free weights. There are certain exercises which need to be performed with cables. Usage of machines is only recommended for some specific exercises under this program.

When it comes to the compound exercises, you can adjust their training max from 85% to 90%. You can even add up weights while performing pull-ups or parallel bar dips. However, before adding up weight to pull-ups and dips, it is imperative that you must be able to perform them for a higher number of reps without any added weight along with maintaining a perfect form.

Also make sure that the exercises you would be performing under this program should be done with a strict form and a full range of motion. Partial reps will not provide you the results that you are looking for. When it comes to isolation movements under this training program, you need to lower down the weights with full control on the eccentric phase rather than just dropping them off.

Blood God PPL Workout Spreadsheet

The spreadsheet below gives you detailed information about how you must proceed with the Blood God PPL Workout Program. You need to enter your 1 RM weight in the specific rows that are given for each compound movement. This spreadsheet calculates the ideal weights for you. Those weights will be based on your 1 RM.

via u/Mephostophelus

 

This Google sheet will give you the accurate figures of weights that would be challenging enough to promote growth and hypertrophy.

You need to be honest about your 1 rep maxes while you follow this program. You should not get overconfident while entering your 1 rep maxes as it can hamper your training in the long run. Moreover, you won’t be seeing a significant increase in your strength levels too if you do so, because you will end up in cheating reps.

Final Words

It has been said that the way to heaven goes through hell. This workout program exemplifies this statement. The Blood God push pull leg workout program is named so because of the brutality of its nature. But the gains that you will experience afterward will surely make all the suffering of this workout plan seems worthy.

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