Structure
PPL is a volume distribution problem before it is a split.
Use push days to build pressing and triceps work, pull days to build back and biceps work, and leg days to separate lower-body stress from upper-body fatigue. The split should reflect the real recovery cost of the week.
Progression rule
Pressing lifts should progress via reps, load, or density.
Rows and pulldowns can absorb more volume before stalling.
Leg days need the most recovery space if squats and deadlifts are both present.
Program signals
Common mistakes
Push and pull sessions can quietly bleed into each other if accessory volume is not controlled.
A PPL block needs a clear rule for when to ease off.
Not every movement should move every week.
Related pages