John Anthony PPL

Plan Details

The John Anthony PPL routine by clipse94 is a 8 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.

Plan Description

Classic PPL program w/ modifications, core, and cardio Recommended order: Pull 1, Push 1, Legs 1,... Read More

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.