This program is excellent for advanced through beginner trainees.
PPL is a “classic” split that has stood the test of time, and for good reason. It offers a good “Functional” value, with the ability to train everybody part between 1-2 times per week, as well as have a reasonable number of exercises per workout to not be redundant and still provide enough stimulus for even the more advanced athlete. It is moderate to low volume, that should be efficient for pretty much anyone.
This program also has an “A/B rotation”. Meaning, for any given day of the split, there are two different workouts for the given day. (Ex: Pull A and Pullr B) I find this mainly beneficial for 4 reasons: 1) It allows for better long term orthopedic outcomes. 2) It allows for my exercise variety within a program, while not having sessions containing too many exercises and getting too long. 3) As likely a combined result of 1 and 2, many people find they are able to progressive overload better over time. 4) Many trainees enjoy a bit of variety in their programming, which helps adherence. And if this can be done, while still maintaining appropriate programming, let’s have at it!
This is a program you could easily repeat, or extend to go months on end. And like every program on the app, exercises are all easy to swap for other preferred options or when equipment is not available. So get in, kick some butt, make some gains, and as always, if you have any specific questions, get on the forums and ask the coaches!
PPL, also has lots of split options. Even done just 3 days a week, it can still be effective. Done 6 days a week, you get every body part trained 2x per week. Although anything in between is perfectly fine as well. Just train the next day that comes on you split, and you’re golden. (see split options below)
As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR). Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc. So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1. So feel free to experiment a bit.
Also, with exercise selection I always follow one of my main, guiding training principles of: As little as possible to produce maximal results. That said, there is no exact cut off point for the number of exercises per workout. So if you want to add an exercise or even two to any given workout, same as the advice I give above… try it out, measure progress and adjust accordingly. Lastly, exercise selection is based on what I feel has the most evidence for being effective long-term, but for any single exercise on the program, there are always other options that can accomplish the same goal similarly. So feel free to swap exercises based on preference, or if you need a recommendation get in the forums.
Rest: 90 seconds – 3 minutes before working sets
Suggested split structure:
Legendary recovery:
Monday – Push A
Tuesday – Pull A
Wednesday – Lower A
Thursday – Push B
Friday – Pull B
Saturday – Lower B
Sunday -OFF
Below average recovery:
Monday – Push A
Tuesday – OFF
Wednesday – PULL A
Thursday – OFF
Friday – LOWER A
Saturday – OFF
Sunday – OFF
Same for B rotation…
Other split options for consideration:
2 on, 1 off
3 on, 1 off, etc.
*These are still just suggestions. There is no right or wrong option here. You can also make this work with any schedule. Whenever you train, just pick right up on the next session. Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are.
Push A
Incline DB press
Set 1: 6-8 reps
Set 2: 6-8 reps
Machine Flat press
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
Machine Shoulder press
Set 1: 6-8 reps
Set 2: 6-8 reps
Delt cable y-raise
Set 1: 6-8 reps
Set 2: 8-12 reps
Set 3: 10-15 reps
Cross-cable triceps extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
JM smith press
s
Pull A
Wide pull ups
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
chest supported tbar row
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
low back extensions
Set 1: 6-8 reps
Set 2: 6-8 reps
Reverse pec dec
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
single arm DB preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Standing DB hammer curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Lower A
Hack squats
Set 1: 6-8 reps
Set 2: 8-12 reps
lying leg curl
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Leg press quad dominant
Set 1: 6-8 reps
Set 2: 8-12 reps
Rear foot elevated split squat
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 10-12 reps
45 degree hip extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
hip loaded calf raise
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 10-12 reps
Push B
flat DB press
Set 1: 6-8 reps
Set 2: 6-8 reps
roller cable fly
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
high incline smith press
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
lying cuff lateral raises
Set 1: 6-8 reps
Set 2: 8-12 reps
Set 3: 10-15 reps
single arm cuff cable extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Dips
Set 1: 6-8 reps
Set 2: 6-8 reps
Pull B
chest supported tbar row
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
neutral grip machine pull down
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
barbell RDL
Set 1: 6-8 reps
Set 2: 6-8 reps
cable rear delt
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
single arm machine preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Incline cable curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Lower B
seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
knee dominant heel elevated squat (safety bar)
Set 1: 6-8 reps
Set 2: 6-8 reps
lying leg curl
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
hack squat (banded)
Set 1: 6-8 reps
Set 2: 8-12 reps
Barbell Thrusts
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
hip loaded calf raise
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 10-12 reps
