About HeXaN PPL▸

Six days of Kaioken: push your body to the limit with strength and volume. Push/Pull/Legs combining 5/3/1 on the main compounds with double progression on accessories. Inspired by HeXaN's methodology.

By Gravity Room

156 total workouts6 per week6-day rotation

How it works

Day structure

Pull A

maindeadlift1x5
maindeadlift1x5+
accessorylat_pulldown3x8
accessoryseated_row3x8
accessoryface_pull3x15
accessoryhammer_curl3x8
accessoryincline_curl3x8

Push A

mainbench1x5
mainbench1x5+
secondaryohp3x10
accessoryincline_db_press3x8
accessorytriceps_pushdown3x8
accessorytriceps_extension3x8
accessorylateral_raise3x15

Legs A

mainsquat1x5
mainsquat1x5+
accessorybarbell_rdl3x8
accessorybulgarian_split_squat3x8
accessorycable_pull_through3x8
accessorystanding_calf_raise5x8

Pull B

mainpullup1x5
mainpullup1x5+
accessorybent_over_row3x8
accessoryseated_row3x8
accessoryincline_row5x15
accessoryhammer_curl4x8
accessorylying_bicep_curl4x8

Push B

mainohp1x5
mainohp1x5+
secondarybench3x10
accessoryincline_db_press3x8
accessorytriceps_pushdown3x8
accessorytriceps_extension3x8
accessorylateral_raise3x15

Legs B

secondarysquat3x8
accessorydumbbell_rdl3x8
accessorybulgarian_split_squat3x8
accessoryseated_leg_curl3x8
accessorystanding_calf_raise5x8

Exercises (23)

maindeadliftSecondary

accessorylat_pulldownAccessory

accessoryseated_rowAccessory

accessoryface_pullAccessory

accessoryhammer_curlAccessory

accessoryincline_curlAccessory

mainbenchSecondary

secondaryohpSecondary

accessoryincline_db_pressAccessory

accessorytriceps_pushdownAccessory

accessorytriceps_extensionAccessory

accessorylateral_raiseAccessory

mainsquatSecondary

accessorybarbell_rdlAccessory

accessorybulgarian_split_squatAccessory

accessorycable_pull_throughAccessory

accessorystanding_calf_raiseAccessory

mainpullupSecondary

accessorybent_over_rowAccessory

accessoryincline_rowAccessory

accessorylying_bicep_curlAccessory

accessorydumbbell_rdlAccessory

accessoryseated_leg_curlAccessory

Progression rules

Keep the current weightUndefined result
Update training max by 5 kgAMRAP set >= 5 reps
Move to the next stage (fewer reps, more sets)Fail in the middle of the program
Add 2.5 kg and reset to the first stageComplete the final stage

Stages

6 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.

Day 1/ 156

Pull A○

Program weeks (relative)

MAINdeadlift

Serie	Kg	Reps
1	7.5

MAINdeadlift

Serie	Kg	Reps
1+	7.5

ACCESSORYlat_pulldown

Serie	Kg	Reps
1	20
2	20
3	20

ACCESSORYseated_row

Serie	Kg	Reps
1	20
2	20
3	20

ACCESSORYface_pull

Serie	Kg	Reps
1	20
2	20
3	20

ACCESSORYhammer_curl

Serie	Kg	Reps
1	5
2	5
3	5

ACCESSORYincline_curl

Serie	Kg	Reps
1	5
2	5
3	5

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