The Mass Blueprint PPL
Six days of push, pull and legs with every muscle trained twice a week. A proven structure for lifters chasing maximum size.
How this plan changes
- Weeks run in blocks of four.
- Movements rotate to equivalent ones, so the same muscle is trained a new way.
- Every fourth week is lighter on purpose — that is where the growth catches up.
Week 1 of 12
Push A
Muscles worked: Chest, Front delts, Triceps, Side delts, Quadriceps
- Barbell Bench Press4 sets × 6-8
- Dumbbell Incline Bench Press3 sets × 8-10
- Barbell Standing Close Grip Military Press3 sets × 8-10
- Cable Middle Fly3 sets × 12-15
- Cable Pushdown (with Rope Attachment)3 sets × 10-12
- Dumbbell Standing Bent Arm Lateral Raise4 sets × 15-20
- Stationary Bike Run (Version 3)1 sets × 15min
Pull A
Muscles worked: Hamstrings, Lats, Upper back, Rear delts, Biceps
- Barbell Deadlift3 sets × 5
- Shoulder Grip Pull-Up4 sets × 8-10
- Barbell Bent Over Row4 sets × 8-10
- Cable Bar Lateral Pulldown3 sets × 10-12
- Band Face Pull3 sets × 15
- Barbell Curl3 sets × 10-12
Legs A
Muscles worked: Quadriceps, Hamstrings, Calves, Core
- Barbell Narrow Stance Squat4 sets × 6-8
- Lever Horizontal Leg Press3 sets × 10-12
- Barbell Romanian Deadlift3 sets × 8-10
- Lever Leg Extension3 sets × 12-15
- Lever Lying Leg Curl3 sets × 12
- Standing Calf Raise (on a Staircase)4 sets × 15-20
- Hanging Straight Leg Raise4 sets × 12
Push B
Muscles worked: Chest, Front delts, Triceps, Side delts, Quadriceps
- Barbell Incline Bench Press4 sets × 6-8
- Dumbbell Seated Shoulder Press3 sets × 8-10
- Chest Dip3 sets × 8-12
- Lever Seated Fly3 sets × 12-15
- Barbell Lying Triceps Extension3 sets × 10-12
- Cable Lateral Raise4 sets × 15-20
- Elliptical Machine Walk1 sets × 15min
Pull B
Muscles worked: Lats, Upper back, Rear delts, Forearms
- Shoulder Grip Pull-Up4 sets × 6-8
- Cable Seated Row4 sets × 10-12
- Barbell Bent Over Row3 sets × 8-10
- Cable Straight Arm Pulldown (Version 2)3 sets × 12-15
- Dumbbell Rear Delt Raise3 sets × 15
- Dumbbell Hammer Curl3 sets × 10-12
Legs B
Muscles worked: Quadriceps, Hamstrings, Glutes, Calves, Core
- Barbell Front Squat4 sets × 6-8
- Dumbbell Split Squat3 sets × 10
- Lever Leg Extension3 sets × 15
- Lever Seated Leg Curl3 sets × 12
- Barbell Hip Thrust3 sets × 10-12
- Dumbbell Seated Calf Raise4 sets × 15-20
- Cable Standing Crunch4 sets × 15
The Mass Blueprint PPL FAQ
Who is the The Mass Blueprint PPL program for?
The Mass Blueprint PPL is written for advanced lifters and runs 6 training days per week. Six days of push, pull and legs with every muscle trained twice a week. A proven structure for lifters chasing maximum size.
How many days a week is the The Mass Blueprint PPL?
6 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the The Mass Blueprint PPL free?
Yes — The Mass Blueprint PPL is completely free to follow. You can also track your sets and reps against it in the workout logger.
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