# Antranik PPL

PPL 6-Day Split

## Antranik PPL

Push Pull Leg 6-Day Split - based on Antranik's PPL

### Warm Up

- 1 × 10-20 Scapular Shrug
- 1 × 10-20 Cat-Cow
- 1 × 60s Plank
- 1 × 60s Side Plank
- 1 × 60s Reverse Plank
- 1 × 60s Hollow Body Hold
- 1 × 60s Reverse Hollow Hold

### Skillwork (Progressions)


### Pushing (Mon/Thurs)


### Pulling (Tues/Fri)


### Legs & Core (Wed/Sat)