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PMSG Program Pack

This 5-day a week program splits the week into an upper body A and B day, lower body A and B day, and dedicated arm day. It provides exercises, sets, and rep ranges for each day. The goal is to get "jacked and stacked" through progressive overload by adding quality reps or weight over time. Rest and nutrition are also emphasized for optimal gains.

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71 views

PMSG Program Pack

This 5-day a week program splits the week into an upper body A and B day, lower body A and B day, and dedicated arm day. It provides exercises, sets, and rep ranges for each day. The goal is to get "jacked and stacked" through progressive overload by adding quality reps or weight over time. Rest and nutrition are also emphasized for optimal gains.

Uploaded by

ffffffg
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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PRogram Pack

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This is a 5 days a week program for intermediate lifters who want to get jacked and stacked.

The arm day can go after the first or the second lower day, and just before the rest day.

You should progress first by adding quality reps within the rep range prescribed and do the
lower number of sets programmed. Once you've reached the top number of reps with quality
for a particular exercise, you can add an extra set if it uses an evolving set system, and
only then add weight. If the sets are static, add weight directly after reaching the top
number of reps.

This is how to split the days throughout the week:

Upper A Lower A Rest Upper B Lower B Arms Rest

Monday Tuesda Wednesda ThursdaY Friday: Saturday: Sunday:


Upper A yLower yRest Upper B Lower B Arms Rest
A

Eat in a surplus, sleep well, and enjoy the gains!


UPPER A

SB INCLINE PRESS 4-5 6-8

DB OHP 4-5 6-10

SUPERSET 1

DECLINE RING PUSHUPS 4-5 AMRAP

POWELL RAISES 4 10-15

SUPERSET 2

EZ BAR SKULLCRUSHERS

DB CURL
3-4 8-12
FOREARM EXERCISE
OF CHOICE
LOWER A

PLATZ SQUAT 3-5 5-8

GOOD MORNING 2-3 8-12

SUPERSET 1

LUNGES 2-3 10-15

CHEST SUPPORTED ROW 4 8-12

SUPERSET 2

LEG CURL 3-4 10-15

PULL UPS 4 AMRAP

ABS 3-4 AMRAP


UPPER B

DB INCLINE PRESS 4 8-15

BNP 4-5 6-10

SUPERSET 1

RTO PUSH UPS 4 AMRAP

DB REAR DELT FLY 4 10-15

SUPERSET 2

EZ BAR SKULLCRUSHERS

DB CURL
3-4 8-12
FOREARM EXERCISE
OF CHOICE
LOWER B

RDL 2-3 6-12

BULGARIAN SQUAT 2-3 10-15

SUPERSET 1

LEG CURL 3-4 10-15

SEAL ROW 4 8-12

SUPERSET 2

LEG EXTENSIONS 3-4 10-15

CHEST TO BAR CHIN UPS 4 AMRAP

ABS 3-4 AMRAP


ARMS

SUPERSET 1

DIPS 3-4 AMRAP

CHIN UPS 3-4 AMRAP

SUPERSET 2

JM PRESS 3 8-12

BB CURL 3 8-12

SUPERSET 3

UPRIGHT
3-4 10-15
ROW

INCLINE CURL 3 10-15

SUPERSET 4

CABLE
TRICEPS 3 8-12
EXTENSIONS

RING
3 AMRAP
FACEPULL

FOREARM
EXERCISE OF 3 8-15
CHOICE
UPPER 1
Exercise Sets Reps
Weighted Dips/Weighted Deficit Pushups 3-4 5-8
Superset 1
Weighted Chinups/Chest-to-bar ChInups (WEIGHTED/BW) 3 4-6
DB incline Press/Decline Ring Pushups 3-4 6-10
Superset 2
Columbo Pullups/L-sIt Pullups (N) (C) 3 6-12
Ez Bar Reverse Curls 4 8-15 + Partials
Cable Pushdowns 3 8-12 + Partials
Superset 3
10-20 +
Reverse Flies 4-5
Partials
LOWER 1
Exercise Sets Reps
Platz Squat 3-4 4-8
DB/EZ bar Chest supported rows/Swiss bar seal row 3-5 6-10 + PARTIALS
Superset 1
Deficit Calf Raises 3-5 10-15 + Partials
Bulgarian Split Squats/DB RDL 3-4 ~6-10~/8-12
Superset 2
Neck Curls 3 10-15
Lying Hamstring Curl Machine 3 8-15
Aductor Machine 3-5 10-15 + Partials
Superset 3
~10-15~+
Finger Curls 3-5
Partials
LIMBS
Exercise Sets Reps
Seated Military Press/BNP 3-5 6-12
Superset 1
Cannonball Pullups/Pullups (C) (N/S) 3-4 8-12
Lying Triceps Extensions/JM PRess 3 6-10
Superset 2 Ez Bar Curls/DB CUrls 4 8-12
Upright Rows/Powell Raise 3-5 10-15
Cable Extension (Vertical) 3-4 8-15+ Partials
Superset 3 Pelican Curl/Incline Curls 4 8-15
Reverse Flies/Ring Facepulls 3-5 10-15+ Partials
UPPER 2
Exercise Sets Reps
Ring Dips 3 6-12
Superset 1
Weighted Chinups/Chest-to-bar Chinups 3 8-10
RTO Ring Pushups 3-4 8-15
Superset 2
DB Pullover 3-5 8-12
DB Hammer Curls 4 8-15 + Partials
Superset 3 Cable Pushdowns 3 8-12 + Partials
Reverse Flies/Ring Facepulls 4-5 10-15+ partials
LOWER 2
Exercise Sets Reps
BB RDL/Good Morning 3-4 6-12/8-12
Superset 1
Neck Curls 3 10-15
Lunges/Sissy Squats 3-4 8-10~/8-15
Superset 2
Deficit Calf Raises 3-5 10-15 + Partials
Leg Extension machine 3 8-15
Aductor Machine 3-5 10-15 + Partials
Superset 3
~10-15~+
Finger Curls 3-5
Partials

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