Ben Pollack bodyweight PPL 2

Use this maintenance routine when gym access is limited. Repeat Push, Pull and Legs in order on separate days you choose. You can instead combine push and pull before a separate legs day, or combine all three before a rest day; choose the schedule and add rest as needed. Do hill sprints no more than four times a week. Before each Push workout, choose light or heavy work. The light workout has five giant sets of four movements for twenty-five reps each, with at most two minutes between giant sets. The heavy workout starts with three raise movements, then repeats heavy Arnold presses and weighted dips. Use ninety seconds between heavy sets of twelve and stop after the first set that falls short of twelve. Both Push workouts finish with the same fly and descending sequence. Do unweighted dips for three maximum sets with two minutes between them. Accumulate one hundred fly reps, then alternate push-up and band totals of forty, thirty, twenty and ten with little rest; choose band flyes if you have no dumbbells. Accumulate fifty pull-ups, or choose one hundred if you can do five strict sets of ten. Do three sets of twenty pullovers with one minute between sets, lowering for two seconds and pausing in the stretch. Choose a barbell, dumbbells or bands for seal rows. Follow the reverse/regular-curl sequence and reverse-hyperextension demonstrations; choose the demonstration before training, and let the reps you achieve on each regular curl set determine the next count. The optional curl example is a separate workout using twenty kilograms per dumbbell; you may choose another weight. For Legs, pair curls and slow hinges for five sets of twenty, then extensions and lunges for five sets of twenty. Use secured ankles for Nordic curls. Choose how to divide work between sides, your band resistance, hill distance and any extra abs. An effort rating does not tell you what added weight to use. There is no automatic weight progression.

• Adjustable bench
• Barbell
• Stable chair
• Dumbbells
• Flat bench
• Parallel bars
• Pull-up bar
• Resistance bands