Push
Pull Legs.
Push Pull Legs splits training into push, pull and legs, each repeated twice a week. Every muscle is trained twice — the right frequency to grow.
The workouts,
exercise by exercise.
The week's second round (Push B, Pull B, Legs B) swaps some exercises — you'll find it in full in the app.
How it
progresses.
8-week blocks. For 7 weeks you add load or reps as soon as you finish every set with a rep in reserve. On the eighth you deload 40% of the volume, then come back stronger. The app does the math for you.
It's for you
if…
Questions
about PPL.
6 days a week in the classic version (each muscle twice). If you only have 3, do a single rotation: it works, but you grow more slowly.
You're better off starting with full body or upper/lower. PPL shines once you already have 6-12 months of training and time for 6 sessions.
Between 60 and 75 minutes, rest included. The heavy exercises go first, isolation work closes out the session.
Yes: 2-3 light 20-30 minute sessions, away from leg day. It won't steal your gains as long as it stays moderate.