Beginner PPL Split (3–6 days/week)

Best for beginners: run this as 3 days/week (P–P–L), then add days if recovery is good.

Weekly options

• 3 days: Mon Push / Wed Pull / Fri Legs
• 4 days: Mon Push / Tue Pull / Thu Legs / Sat Push (next week start with Pull)
• 6 days: Push / Pull / Legs / Push / Pull / Legs (take 1 rest day when needed)

General rules

• Warm-up (5–10 min): brisk walk/bike + 1–2 light sets of your first 2 exercises.
• Sets x reps: work in the listed rep ranges; stop 1–2 reps before failure (RPE ~8).
• Rest: 1–2 min on smaller lifts, 2–3 min on big compound lifts.
• Progression: when you hit the top of the rep range for all sets, add 2.5–5 lb next time (or 1 rep per set if using dumbbells).
• Time: ~45–70 minutes.

Day 1 — PUSH (Chest / Shoulders / Triceps)

1. Dumbbell Bench Press — 3 x 8–12
2. Incline Dumbbell Press — 2–3 x 8–12
3. Seated Dumbbell Shoulder Press — 3 x 8–12
4. Lateral Raises — 2–3 x 12–20
5. Cable/Pushdown (Triceps) — 3 x 10–15
6. Overhead Triceps Extension (cable or DB) — 2 x 10–15