Free PDF
The PPL plan I wish I'd had on day one
Push, Pull, Legs, six training days and one rest day a week. Every muscle is trained twice. Every set has an RIR target, the number of reps you leave in reserve, and every exercise has a line on why it is in the plan. Built for advanced lifters, explained for beginners.
Get the training plan
What you get
- 11
- pages, with sources
- 6
- training days a week: Push, Pull, Legs, twice
- 2×
- every muscle, every week
- RIR
- target for every set
The three days
Push
Chest, delts, triceps. 21 sets, about 70 minutes.
Pull
Back, rear delts, biceps. 20 sets, about 70 minutes.
Legs
Thighs, glutes, calves. 20 sets, about 75 minutes.
What is in the 11 pages
- The basics: one number that sets up every set
- Why PPL is one of the best splits
- Three rules that decide everything: enough work, often enough, close enough to failure
- The plan: six days, two rounds, one rest day
- Push, Pull and Legs days with sets, reps, RIR and rest for every exercise
- Why it is built this way: four decisions behind the plan
- How to progress: reps first, weight second
- Sources