PPL

The most popular split on the gym floor, built properly: Push, Pull, Legs, six sessions a week, nine weeks. A sessions load the bars for strength, B sessions build muscle through hypertrophy, and the volume is counted set by set to stay in the zone that drives progress without burying you in fatigue.

What the program includes

• 9 weeks · 6 sessions / week · Experienced
• Equipment : fully equipped gym
• 18 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Base (weeks 1 to 3) : Install the six sessions, set the variants and find your reference loads. A sessions for strength at two or three reps in reserve, B sessions in strict hypertrophy: week 1 is the benchmark for the block.
• Phase 2 · Overload (weeks 4 to 6) : Loads climb on the A sessions, tempos lengthen on the B sessions. Weighted pull-ups, barbell shrugs, low cable flys: same families, harder levers, two reps in reserve.
• Phase 3 · Intensification (weeks 7 to 9) : The heaviest loads of the block on the A sessions, with a back off set behind each first exercise. On the B sessions, dropset or rest-pause on the last set of two chosen exercises, never more.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.