Push Pull Legs

Description

Push, Pull, Legs (PPL) is a rotating hypertrophy and strength program designed for lifters who want high-quality progress without the fatigue traps of traditional weekly splits.

This is not a rigid “Monday Push, Tuesday Pull” bodybuilding plan.

Instead of forcing volume into a fixed weekly calendar, this program runs on a 3-day rotating PPL cycle with built-in recovery, allowing you to train hard, recover properly, and progress consistently.

The structure prioritises intelligent loading, joint longevity, and repeatable execution – making it ideal for lifters who want muscle growth and strength without accumulating unnecessary wear and tear.

Push, Pull, Legs is ideal for:

1. Intermediate to advanced lifters chasing hypertrophy with longevity
2. People who enjoy PPL structure but struggle with recovery
3. Lifters balancing gym training with work, sport, or life stress
4. Anyone wanting progression without guesswork or junk volume

Program Structure & Flow

This program runs on a repeating 5-day loop:

• Day 1 – Push
• Day 2 – Pull
• Rest
• Day 3 – Legs
• Rest

There is no fixed “training week.” You simply repeat the cycle, allowing recovery to dictate progress rather than an arbitrary calendar.

The program is delivered in 4-week progression waves, with RPE and total workload increasing gradually across the block before resetting or deloading.

Split Breakdown

Day 1 – Push

• Focuses on horizontal and vertical pressing mechanics.
• Strong emphasis on ribs-down positioning, shoulder control, and clean pressing patterns.
• Pressing variations span multiple angles to distribute stress across the shoulders.
• Accessory work targets delts and triceps with higher-rep, joint-friendly volume.

Day 2 – Pull

• Prioritises mid and upper-back development with controlled spinal positioning.
• Rowing and pulling patterns reinforce scapular control and postural strength.
• Posterior chain involvement is managed without excessive spinal fatigue.
• Biceps work is programmed with full range and tempo control.

Day 3 – Legs

• Balances anterior and posterior chain loading through squats and hinges.
• Compound lifts provide the primary stimulus for strength and muscle.
• Isolation work follows in fatigue-effective rep ranges.
• Emphasis on midfoot loading, full range of motion, and positional awareness.

Progression & Recovery

• RPE-based loading increases across each 4-week wave.
• Volume is high enough to drive growth, without tipping into overuse.
• Rest days are intentional, not reactive.
• Built-in structure allows consistency even when life disrupts training days.

All sessions are delivered through the app with clear exercise intent, progression guidance, and structure already built in.

This is PPL done properly – sustainable volume, intelligent recovery, and progress you can actually maintain.