EMG-Verified · Complete Coverage

Complete 6-Day PPL
Hypertrophy Program v2

28 muscles · 25 exercises · Every group hit 2×/week

28
Muscles
25
Exercises
2-3×
Frequency
50min
Per session

S = highest EMG activation for target muscle · A = strong evidence · B = important accessory

S
Flat Dumbbell Bench Press
EMG 92%4×6-8
Target: Chest (sternal head)
💡 EMG studies show DB press produces higher pec activation than barbell due to greater ROM and stretch at the bottom. Each arm works independently — fixes imbalances.
S
Incline Barbell/DB Press (30°)
EMG 85%3×8-10
Target: Upper chest (clavicular)
💡 30° incline is the sweet spot — steeper angles shift load to front delts. Builds the upper chest 'shelf' that gives a full look.
S
Overhead Press (Standing)
EMG 88%3×6-8
Target: Front & side delts
💡 EMG data shows highest anterior delt activation of any shoulder exercise. Standing recruits core as stabilizer. The best compound for shoulder mass.
A
Cable Lateral Raise
EMG 78%3×12-15
Target: Lateral (side) delts
💡 Cables maintain constant tension through entire ROM — dumbbells lose tension at the bottom 30°. Key for the wide-shoulder V-taper look.
S
Tricep Dips (Weighted)
EMG 87%3×8-10
Target: Triceps (all 3 heads)
💡 EMG research ranks dips at 85-90% tricep activation — outperforming pushdowns and skull crushers. Also hits lower chest. Add weight via belt as you progress.
A
Overhead Tricep Extension
EMG 76%3×10-12
Target: Triceps (long head)
💡 The long head of the tricep is the biggest portion and only fully stretched with arms overhead. This targets what dips miss.
Rest: 2-3 min compounds · 60-90 sec isolations · Tempo: 2-1-2
⚡ V1 → V2 CHANGES
Added: Upper traps (DB Shrugs), Forearms (Hammer Curls), Tricep long head (Overhead Extension), Hamstring knee-flexion (Leg Curl), Soleus (Seated Calf Raise), Full core block (Hanging Leg Raise, Cable Crunch, Pallof Press, Ab Rollout, Back Extension). All 28 muscle groups now directly targeted.