Training Routine — Light PPL Lap

Reference

How progression works

Double progression. Hit the top of the rep range on all sets → next time add the smallest increment and reset to the bottom. Log every set.

Ramp-in: first 1–2 laps do just 2 sets on everything and keep the squat light to groove form — then build up.

Warmup

5 min easy bike/row + dynamic mobility for the day's first joint. 2–3 ramp sets on the first compound only (squat, incline press). Isolations: jump straight in.

Cardio & steps

Steps come from lifestyle, not the gym. Build to 7–8k/day via post-lunch + post-dinner walks and hourly desk breaks. Optional 10 min easy incline walk after a session if steps fall short — never hard cardio that competes with squat recovery.

Deload

Every ~6–8 laps (or when sleep/joints/strength dip): one lighter lap — 2 sets each, ~10% lighter — then resume.

What "working" looks like

Logs trending up on Squat, Incline Press, Lat Pulldown.
Mirror + waist tape every 2 weeks — not the scale (recomp makes the scale lie).
Re-rate the muscle map every ~6 weeks. Watch the 1×/lap groups (lower chest, each triceps head) — bump to 2× if they lag.

Frequency per lap

2× per lap:

upper chestmid chestlatsupper backrear deltside deltbicepsbrachialisquadshamscalvessoleuslower abs

1× per lap:

lower chesttriceps longtriceps medialinfraspinatusforearmsserratusupper absobliquesdeep coreerectors*

*erectors get direct work 1× but the squat reinforces them on both leg days. Front delt & lateral triceps are covered by the presses/pushdowns.