PPL is a volume tool, not a personality
This page assumes you already own the compound patterns and you are not in week one.
Two honest schedules
Four days (recommended for most UK members)
Mon push · Tue pull · Thu legs · Fri push (or pull).
The “missing” days are recovery. You will still grow.
Six days (only if sleep and food are in place)
Push / pull / legs / rest / push / pull / legs / rest — or a rolling PPL with one rest when life happens. Missing a day on a six-day split is normal; skip the guilt ritual and run the next session in the sequence.
Example sessions (45–60 min)
Push
| Exercise | Sets × reps | Busy-gym swap |
|---|---|---|
| Bench or dumbbell press | 3–4 × 6–10 | Machine press |
| Overhead press | 3 × 6–10 | Dumbbell seated press |
| Incline press | 2–3 × 8–12 | Smith incline |
| Lateral raise | 3 × 12–20 | Cable lateral |
| Triceps pressdown or dip | 2–3 × 8–15 | Overhead DB extension |
Pull
| Exercise | Sets × reps | Busy-gym swap |
|---|---|---|
| Pull-up / pulldown | 3–4 × 5–10 | Assisted pull-up |
| Row (chest-supported if possible) | 3–4 × 6–12 | Cable row |
| Hip hinge accessory (RDL) | 2–3 × 6–10 | Back extension |
| Face pull | 2–3 × 12–20 | Rear-delt machine |
| Curl variation | 2 × 8–12 | Leave if time is gone |
Legs
| Exercise | Sets × reps | Busy-gym swap |
|---|---|---|
| Squat pattern | 3–4 × 5–10 | Leg press, hack, or goblet |
| Hip hinge (deadlift or RDL) | 3 × 5–8 | Skip deadlift at 6pm; RDL instead |
| Split squat or lunge | 2–3 × 8/leg | Walking lunge in a clear lane |
| Leg curl | 2–3 × 8–12 | Swiss ball curl |
| Calf raise | 2 × 8–15 | Optional |
Peak-hour survival
PPL fails in UK budget gyms when you insist on a barbell bench at 18:15. Start with the lift that has a queue, not the one in your notes app. Order is less sacred than finishing the session. Etiquette still applies: no curling in the only rack on legs day either.
Progression
Add load or reps on the first compound of each day as priority. Accessories can stall. Log it. Same rule as the overload guide.
When to drop back to full body
- You keep “doing push” and skipping legs
- Sleep is under 6 hours and every session is junk
- You only attend two days some weeks — two PPL fragments is worse than two full-body days