Classic PPL rotation for consistent progressive overload and full recovery.
1
Push Day — Chest & Triceps
3 exercises
Push-Up
4×8-10
· Chest · 90s rest
💡 Bench press movement
Bench Press
3×10-12
· Chest · 75s rest
Incline Bench Press
3×12-15
· Chest · 60s rest
2
Pull Day — Back & Biceps
3 exercises
Wide Push-Up
4×8-10
· Chest · 90s rest
💡 Pull movement
Lat Pulldown
3×10
· Back · 75s rest
Seated Cable Row
3×12
· Back · 60s rest
3
Leg Day
3 exercises
Decline Push-Up
4×10
· Chest · 90s rest
Dumbbell Flyes
3×10
· Chest · 90s rest
Cable Chest Flyes
3×12
· Chest · 75s rest
4
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
5
Push Day — Shoulders
2 exercises
Barbell Row
4×10-12
· Back · 90s rest
💡 Overhead press
Push-Up
3×12
· Chest · 75s rest
6
Pull Day — Back Width
2 exercises
Wide Push-Up
4×10
· Chest · 90s rest
Lat Pulldown
3×12
· Back · 75s rest
7
Leg Day — Quads Focus
2 exercises
Decline Push-Up
4×12
· Chest · 90s rest
Dumbbell Flyes
3×12
· Chest · 90s rest