The PPL Split

In the summer of 2024, I started following a Push-Pull-Legs (PPL) split. Typically, I would work three days in a row, rest on the fourth and then repeat the cycle with slight variations. Each day of the split had a primary movement and a series of secondary or assistance movements. The push day primary movement might be bench press in the first 3-day cycle and overhead press in the second. The deadlift was the primary movement of the pull workout and squats the primary leg movement.

I added a slight twist to the workout, as I wanted to prioritize biceps and triceps. At the beginning of each push and pull workout, I would do 6-12 sets of isolation movements for the triceps and biceps. For example, push day would start with 4 sets of cable triceps extensions (rope) followed by 3 sets of triceps pressdowns followed by 3 sets of skullcrushers. Then I would move to the bench press or overhead press. Weighted dips were included in every push workout, and I would often finish up with three sets of triceps isolation work.

Pull day would start with 4-6 sets of incline dumbbell curls followed by 4 sets of preacher curls followed by three sets of hammer curls. Then the primary pull workout would begin with chin-ups, bent-over row, pull-downs, seated row, etc.

This strategy paid off by noticeably increasing my arm size. Unfortunately, no, I did not measure my arms before starting or after having followed this plan for several months, but I know it worked mainly because people have commented on my arm size.

A typical push workout would look like this:

Skullcrusher

1 59 15
2 110 10
3 110 10
4 110 8
5 110 8

Dumbbell Triceps Extension

1 25 12
2 35 8
3 35 8
4 35 8
5 35 8

Overhead Press

1 67 10
2 89 10
3 110 8
4 121 5
5 126 3
6 121 4
7 121 4
8 110 5
9 89 8

Seated Dumbbell Press

1 25 12
2 35 10
3 35 10
4 35 10

Dumbbell Side Lateral

1 15 12
2 15 12
3 15 10
4 15 10

Cable Triceps Extension

1 66 3
2 55 5
3 55 5
4 44 8
5 44 8

Chest-Supported Face Pull

1 66 8
2 66 8
3 66 8
4 66 8

And the pull workout:

Rope Hammer Curl

1 55 12
2 55 12
3 55 12
4 55 12
5 55 12

Hammer Curl

1 35 5
2 25 12
3 25 12
4 25 12
5 25 12

Chin-up

1 200 4
2 200 3
3 200 4
4 200 3

Incline Dumbbell Curl

1 25 12
2 25 12
3 25 12
4 25 12

Pull-down

1 110 12
2 110 10
3 110 10
4 110 12

Zottman Curl

1 20 10
2 20 10
3 20 10
4 20 10

Reverse Grip Curl

1 20 10
2 20 10
3 20 10
4 20 10

Dumbbell Curl

1 35 6
2 35 6
3 35 6
4 35 6

And the leg workout:

Leg extension

1 170 5
2 180 5
3 200 5
4 230 5
5 230 5

Squat

1 135 5
2 155 5
3 175 5
4 200 5
5 200 5
6 200 5

Goblet Squat

1 50 8
2 50 8
3 50 8
4 50 8

The last several months working out at Planet Fitness, I've followed a similar plan with significant variations. I have been increased the intensity in the last couple of workouts, lifting heavy with weights at which I can do no more than 5 reps, even on the isolation movements. After increasing the intensity, I've also decreased to 3 sets in the primary, compound movements.

On push day I start with 4 sets each of triceps pressdowns and rope triceps extensions followed by incline bench press on the Smith machine, weighted dips, incline dumbbell press and finishing up with skullcrushers and dumbbell triceps extentions.

Pull day starts with 4-6 sets of incline dumbbell curls and 4 sets seated hammer curls followed by 3-4 sets of deadlifts 5x275, 4 sets of shrugs 5x200, 4 sets of bent-over row 5x165, 4 sets of chin-ups, 4 sets of reverse-grip pulldowns 5x190, and 4 sets of seated row 5x175.

Leg day starts with 4-6 sets of leg extensions at 200-235 followed by Smith machine squats 5 sets of 5 at 175; leg press 5 sets of 5 at 450; hack squats 4 sets of 8 at 115.

Planet Fitness

So, I joined Planet Fitness. It's been a month and a half now, and I've learned who the regulars are during the week and on weekends. I've been very regular, working out at least 5 days a week. I knew moving away from the garage gym would require significant adjustments in what I do, but, all in all, joining Planet Fitness has been a huge positive. It has its pros and cons, but I cannot deny the benefits I've reaped from my regular, early-morning visits. Pros Planet Fitness is shockingly affordable, and it's easy to join. My previous gym was $29.99 per month after the initiation fee, and there was loads of paperwork and disclaimers, etc., to sign. I installed the PF phone app one day in early April, 2025, created an account, chose a membership level, added a payment method, and I was ready to go. No initiation fee, $15 a month for basic membership. Upgrading to PF black card offers multiple benefits; I just don't see myself using them any time soon. PF is open and staffed 24/7! I used to show up at my previous gym at the 5am open time, and it was not an uncommon occurrence for staff to be late opening the doors, especially on Saturdays. I appreciate the fact that I can jump up at any time I want and head to the gym for a workout. Initially, I was going at 4:30 or 5:00 because old habits, you know. Then it became routine to roll out of bed at 3am. Once, when I woke early, I checked in at 2:30 AM. Yeah, I know, I'm probably insane. But you would actually be surprised at the number of folks who are there at 3:30 AM and 4:00 AM working out. It's a diverse mix of older folks and youngsters. And I will probably always work out very early in the morning because I really, really hate dealing with crowds. One of the issues that has always frustrated me about gyms is having to wait my turn to use various pieces of equipment. That has not been an issue at PF thus far. And PF boasts a good array of workout equipment. There are multiples of frequently used items; for example 8-10 Smith Machines. The gym also boasts multiple types of machines for different movements, for example, two different models of shoulder press machines. The dumbbell area is of decent size with plenty of benches and dumbbells. I have to be at a loss for exercise options. I would not say it's a 100% complete gym for bodybuilders and powerlifters, but PF offers everything a person could want for general strength and fitness training. Cons So what's missing? Well, mainly, PF doesn't do free weights. It's all plate-loaded machines. The only barbells that exist are in Smith Machines. Yes, you can do all your pressing there, your squats, your deadlifts, bent-over row, but the simple fact is, it's not really the same. I love the Smith Machine for all it offers: It's self-spotting, which allows you to push yourself without fear of ending up pinned under a bar or something. It can reinforce form and maintain stable movement paths. The Smith Machine exists for a reason, and it's great, but it's just not the same as free weights. And, yes, I'm biased in favor of free weights, but that in no way discounts the value of the Smith Machine. PF boasts a large number of dumbbells, but, unfortunately, the weights top out at 75. That's fine and good for general fitness workouts, but when you need to do high-intensity work on rows or goblet squats, for example, you need heavier weights. As big as the weight training area is, it's still limited in the number of people it can accommodate. I wouldn't want to try working out at peak activity time. It would just be way too crowded for me. Outside of those minor quibbles, PF is great, and I will continue my daily visits for the foreseeable future. At some point, I will probably have a home or garage gym again equipped with everything I need, but it's also possible that I'll be happy to continue paying PF $15 a month.