Push Pull Legs: A Three-Day Programme
A simple three-day training structure covering push, pull, and legs sessions with a practical progression framework.
View PPL Programme →
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Push / Pull / Legs (PPL)
The premier bodybuilding split isolating push muscles, pull muscles, and legs across six sessions per week with full recovery built in.
View PPL Programme →Upper / Lower Split
An exceptionally balanced split alternating upper and lower body sessions with 48 hours of built-in systemic recovery.
Coming soonFull Body Foundations
High stimulus frequency per muscle group with maximum efficiency: ideal for busy professionals or training beginners.
Coming soon
Logbook Example
Training Log: Push Day A
Structured in classic gym logbook format with working sets, target reps, rest intervals, and RPE guidance.
| Movement | Sets | Target Reps | Rest | Target RPE |
|---|---|---|---|---|
| Incline Barbell Bench Press | 3 | 6 – 8 | 2.5 – 3 min | RPE 8 |
| Standing Overhead Press (OHP) | 3 | 6 – 8 | 2 – 2.5 min | RPE 8 |
| Weighted Dips (Forward Lean) | 3 | 8 – 10 | 2 min | RPE 8.5 |
| Cable Lateral Raise | 4 | 12 – 15 | 90 sec | RPE 9 |
| Overhead Cable Tricep Extension | 3 | 10 – 12 | 90 sec | RPE 9 |
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Push Pull Legs: A Three-Day Programme
A simple three-day training structure covering push, pull, and legs sessions with a practical progression framework.
View PPL Programme →How to Select a Training Programme
Match your split to your schedule, recovery, and goals so the plan actually fits your life.
Read Programme Selection →Bro Split
A classic hypertrophy-focused split with dedicated chest, back, shoulders, arms, and leg days.
View Bro Split →How Much Cardio Should I Do?
Understand cardio’s role in fat loss and fitness, and find a sustainable balance with daily movement and activities you enjoy.
Read the Cardio Guide →How Many Steps Do I Need to Do a Day?
Set a realistic step target and build more walking into the day without treating 10,000 as a magic number.
Read the Steps Guide →