Push Pull Legs Pro

Personalized PPL Rotation

Schedule choice

With five training days available, rotate Push, Pull, Legs, rest or light activity, then Push, and continue with Pull as the next session after the weekly boundary. This avoids forcing six workouts into every calendar week and balances recovery. If the user prefers fixed weekdays, use Push Monday, Pull Tuesday, Legs Wednesday, rest Thursday, Push Friday, and rest or easy activity over the weekend; begin the following week with Pull.

Push

Horizontal press 3×6–10; overhead press 2×6–10; incline press 2×8–12; lateral raise 2×10–15; optional triceps work 2×10–15. Rest 2–3 minutes for main lifts and 60–90 seconds for accessories.

Pull

Row 3×6–10; pulldown or pull-up variation 3×8–12; second row angle 2×8–12; rear-delt movement 2×10–15; optional biceps work 2×10–15. Use a controlled range and familiar exercises.

Legs

Squat or leg press 3×6–10; hip hinge 3×6–10; split squat 2×8–12 per side; hamstring curl 2×10–15; optional calf or trunk work 2 sets. If the session exceeds one hour, remove optional work first.

Progression and fatigue

Begin with several repetitions in reserve. When all sets reach the top of the rep range with controlled technique on two exposures, add a small load and return to the lower end. If soreness, sleep, or performance deteriorates, keep the load steady, remove one accessory, or add a rest day. Do not train through sharp pain.

Assumptions and next step

Exact exercise history and injury status are unknown. Replace movements that are unfamiliar or uncomfortable with a similar pattern. Track date, load, reps, effort, and recovery; review after three weeks and adjust volume to the user's actual response.