PPL

The most common gym split, built properly: this Push Pull Legs strength program runs six sessions a week over nine weeks, split between strength and hypertrophy. A sessions load the bar for strength, B sessions build muscle, and volume is counted set by set.

Who is it for?

This complete split targets experienced lifters who want to train in a fully equipped gym, with a six-session-a-week commitment. It is not meant for people discovering strength training: reference loads and technique on the main lifts need to already be in place to get the most out of the eighteen session sheets.

The method

Three phases of three weeks. The first sets up the six sessions and fixes reference loads: A sessions at two or three reps in reserve, B sessions in strict hypertrophy, with week one acting as the baseline for the whole block. The second overloads progressively, loads climbing on A sessions, tempos lengthening on B sessions, with two reps in reserve. The third intensifies with the heaviest loads of the block on A sessions, backed by a back-off set, plus a dropset or rest-pause on two chosen exercises in B sessions, never more. Every sheet spells out sets, reps, tempo and rest for each of the eighteen sessions.

Are six sessions a week realistic?

Expect a standard strength training session in a fully equipped gym, six times a week split between Push, Pull and Legs.

Can I follow PPL without a fully equipped gym?

A fully equipped gym is required: barbells, plates, machines and cables. This is not a program designed for home training.

What if I am new to strength training?

This program requires an experienced level, with technique already in place on the main lifts. Beginners will find better-suited programs in the catalogue, and can come back to PPL once that foundation is built.

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.