Training Plan
The Gym PPL Program
6 days. Push, pull, legs. Repeat.
A full 6-day push/pull/legs split built for the gym. Dumbbells and a bench are the baseline. Squat rack exercises are included where they make sense, with dumbbell alternatives noted for when the rack is taken. Core is built into pull days. Sunday is your only rest day.
Week at a Glance
The Schedule
Day 1 · Monday
Push A
Chest-led push session. Flat press, incline work, shoulder finishing volume, and tricep isolation. Day 1 of the Gym PPL Program.
Day 2 · Tuesday
Pull A
Back-led pull session with bicep work and core finisher. Rows, pulldowns, curls, and a short core block to close it out. Day 2 of the Gym PPL Program.
Day 3 · Wednesday
Legs A
Quad-focused leg session. Squats anchor the day, followed by split squats, Romanian deadlifts, and calf work. Day 3 of the Gym PPL Program.
Day 4 · Thursday
Push B
Shoulder-led push session. Overhead press anchors the day, followed by lateral volume, incline pressing, and tricep work. Day 4 of the Gym PPL Program.
Day 5 · Friday
Pull B
Bicep-led pull session with back volume and a core finisher. Pull-ups, rows, isolation curls, and a short core block to close it out. Day 5 of the Gym PPL Program.
Day 6 · Saturday
Legs B
Posterior-focused leg session. Romanian deadlifts anchor the day, followed by hip thrusts, step-ups, and calf work. Day 6 of the Gym PPL Program.
Day 7 · Sunday
Rest
Full rest or an easy walk. No equipment, no timer, no guilt.
How It Works
Squat rack optional
Every lift that benefits from a rack has a dumbbell alternative noted in the tracker. If the rack is free, use it. If it's taken, don't wait around.
45-60 minutes per session
Push and pull days run around 50 minutes. Leg days take a little longer. Core is built into pull days, so there is no separate core session.
Two of everything
Two push days, two pull days, two leg days. The A and B split means you hit each muscle group from a different angle twice per week.