Muscle Gain Forum

PPL fans, unite! Share your weekly setup—volume, exercises, rest days. Is it the ultimate routine, or just hype?

I do classic PPL x2 with Sunday rest. Heavy compounds first, then hypertrophy focus.
Favorite day = pull. Weighted pull-ups + heavy barbell rows = back gains for days

I run PPL 5x/week. Skip one leg day if I feel overworked.
My push day’s all about control: DB press, incline machine, dips. Time under tension is for growth.

PPL is my go-to. Currently in a lean bulk:

Push: OHP, dips, flyes

Pull: Deads, chins, rear delts

Legs: Front squat, RDLs, calves
Rest Thurs & Sun. It's flexible but effective.

PPL works great for me but I swap the order weekly to avoid plateaus.
Push day = lots of cables for shoulder isolation.
Also love hip thrusts on leg day for glutes

I do push/pull/legs x2 with minimal cardio (cutting atm).
Heavy on progressive overload. Pull day = deads, rows, bicep burnouts.
And yeah, it's not hype—it’s king.

I run a modified PPL with a “core + mobility” day mid-week.
Push: Machines + DBs
Pull: Cables + bands
Legs: Bulgarian splits + glute bridges. Keeps things balanced!

I do PPL with one active recovery day. Pull is my fav—just feels satisfying.
Every split needs to match your goals, but for me? PPL = structure + recovery