John Anthony PPL

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6 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Classic PPL program w/ modifications, core, and cardio

Recommended order: Pull 1, Push 1, Legs 1, Pull 2, Push 2, Legs 2, Rest (2 rest consecutive rest days ok). Aim for 1-2 hours of cardio/week, with no more than 20-30 mins of HIIT (unless playing sports; you can do more) while prioritizing LISS (mostly walking if possible). Core work can be done any day, as often as desired (recommended no more than 2x/week).

If too difficult due to cutting, cut sets. Start cutting accessory sets while prioritizing main movements (squats, deadlifts, bench, overhead press, and bent over rows).

Last set on all major movements are as many reps as possible (AMRAP).

Running linear progression: Add 2.5-5 lbs on main movements; increase weight on accessories when you can do full reps for all sets. If you miss reps on one lift, evaluate sleep/nutrition/other factors and fix it. If you still continue to miss reps after several workout days on that lift, reduce load by 10-15% weight and progress back up again.
-On a bulk: If after 1 month, you make no progression, you've likely surpassed beginner level and need to look into intermediate programs.
-On a cut: Possible but will likely be difficult on a cut. Run linear progression until you stall. Maintain at that level for as long as possible; you will also likely regress from that point, but continue to push to maintain that level.

As always, focus on quality reps. Less but more quality reps, is always more favorable than increased volume.

PPL - Pull 1 8 exercises, 1 hr 15 mins

Barbell Deadlift	4x5 reps	rest: 90s
Barbell Deadlift	1x5 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Rope Face Pull	5x20 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x24 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Back Hyperextension	4x16 reps	rest: 60s

PPL - Pull 2 7 exercises, 1 hr 38 mins

Barbell Bent-Over Row	5x5 reps	rest: 180s
Pull-Up	3x12 reps	rest: 180s
Cable Seated Row	3x12 reps	rest: 150s
Cable Rope Face Pull	5x20 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x24 reps	rest: 90s
Barbell Curl	4x12 reps	rest: 90s
Back Hyperextension	3x16 reps	rest: 90s

PPL - Push 1 8 exercises, 1 hr 29 mins

Barbell Bench Press	5x5 reps	rest: 180s
Barbell Military Press	3x12 reps	rest: 150s
Dumbbell Incline Bench Press	3x12 reps	rest: 150s
Cable Shoulder Extension	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Dumbbell Tricep Extension	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Barbell Shrug	3x12 reps	rest: 60s

PPL - Push 2 8 exercises, 1 hr 35 mins

Barbell Military Press	5x5 reps	rest: 180s
Barbell Bench Press	3x12 reps	rest: 150s
Dumbbell Incline Bench Press	3x12 reps	rest: 150s
Dip	3x16 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	3x24 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Barbell Shrug	3x12 reps	rest: 60s

PPL - Legs 1 8 exercises, 1 hr 21 mins

Barbell Squat	3x5 reps	rest: 180s
Barbell Romanian Deadlift From Deficit	3x12 reps	rest: 180s
Hack Squat	3x12 reps	rest: 120s
Barbell Side Split Squat	2x24 reps	rest: 90s
	2x24 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Bodyweight Calf Raise	5x25 reps	rest: 60s

PPL - Legs 2 8 exercises, 1 hr 19 mins

Barbell Squat	3x5 reps	rest: 180s
Barbell Romanian Deadlift	3x12 reps	rest: 180s
Hack Squat	3x12 reps	rest: 120s
	2x24 reps	rest: 90s
Barbell Side Split Squat	2x24 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 60s