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Gym plan — PPL split for the quarter

Jan 6, 2026, 6:30 AMHealth

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Gym plan — PPL split for the quarter
Gym plan — PPL split for the quarter
Screenshot capture · Jan 6, 2026Auto-generated cover
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Push/Pull/Legs 4x/week: Monday Push, Tuesday Pull, Thursday Legs, Saturday Push + core. 8-12 rep range for hypertrophy; 0-2 RIR. Progression: add 2.5lb weekly on compounds until pause, then deload. Track in Strong app. Rogue plates & knockoff adjustable dumbbells from FB marketplace check out fine.

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A screenshot from screenshot filed under “Health”. Push/Pull/Legs 4x/week: Monday Push, Tuesday Pull, Thursday Legs, Saturday Push + core.

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Key points4 extracted
  • Push/Pull/Legs 4x/week: Monday Push, Tuesday Pull, Thursday Legs, Saturday Push + core.
  • 8-12 rep range for hypertrophy; 0-2 RIR.
  • 5lb weekly on compounds until pause, then deload.
  • Rogue plates & knockoff adjustable dumbbells from FB marketplace check out fine.

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