| Day | Workout |
|---|---|
| Monday | Push Workout (A) Push Workout (B) |
| Tuesday | Rest Day |
| Wednesday | Pull Workout (A) Pull Workout (B) |
| Thursday | Ab Workout |
| Friday | Leg Workout (A) Leg Workout (B) |
| Saturday | Rest Day |
| Sunday | Rest Day |
Overview
Goal: Muscle Building
Suggested Duration: Indefinite
Weekly Split: 4 training days, 3 rest days
This Push, Pull, Legs (PPL) training plan is designed for strength and muscle growth while allowing sufficient recovery. Three dumbbell sessions plus one core day per week ensure steady progress without excessive fatigue, making it ideal for those balancing fitness with a busy schedule.
Instructions
- Each training day has two versions: A and B. Do the A workouts one week and the B workouts the next, alternating every week.
- Increase dumbbell weight once you can comfortably complete the top of the rep range in every set.
Monday - Push Day
Focus: Chest, shoulders and triceps.
What To Do:
✓ Push Workout (A) on A weeks
✓ Push Workout (B) on B weeks
Why? Pressing movements work all the muscles that push weight away from your body. Training them together on one day means they get one hard stimulus and a full week to recover and grow.
Tuesday - Rest Day
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine or a yoga sequence to keep your exercise streak going.
Why? Muscle grows between sessions, not during them. Light movement on rest days promotes circulation and recovery without adding fatigue.
Wednesday - Pull Day
Focus: Back, biceps and rear delts.
What To Do:
✓ Pull Workout (A) on A weeks
✓ Pull Workout (B) on B weeks
Why? Pulling movements develop the back and biceps and balance out Monday's pressing work, keeping your shoulders healthy and your posture strong.
Thursday - Core & Abs
Focus: Core strength and stability.
What To Do: ✓ Ab Workout - pick any workout from the database that matches your fitness level.
Why? A strong core improves your performance and stability in every compound lift in this plan, from presses to deadlifts.
Friday - Legs Day
Focus: Quads, hamstrings, glutes and calves.
What To Do:
✓ Leg Workout (A) on A weeks
✓ Leg Workout (B) on B weeks
Why? Lower body training uses the largest muscle groups in your body, building strength and power with a mix of compound and isolation exercises.
Saturday & Sunday - Rest Days
Focus: Full recovery before the next training week.
What To Do: Take the days off or complete a stretching routine or a yoga sequence to keep your exercise streak going.
Why? Two full days of recovery let your muscles repair and grow, so you come back stronger on Monday.
